Warm-up:
Individual…
3 minutes of biking
Crossover Symmetry
Group…
Coaches Choice…
Strength and Skill:
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1 tempo (These are excellent to help develop your glutes and hamstrings)
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Take 14 minutes to complete.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Performance:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (50/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Mobility:
LAX to feet
Roll Posterior
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