Tuesday, April 24, 2018

WARM-UP:
4x
20 walking lunges
20 dumbbell sumo squats 
20 air squats 
1:00 jump rope 

STRENGTH:
Back squat

CONDITIONING: 
Advanced
2 x AMRAP in 8:00, rest 2:00 between
15 front squats, 65#/45#
15 good mornings, 65#/45# 
10 box jumps, 24”/20”

Intermediate
2 x AMRAP in 8:00, rest 2:00 between
10-12 front squats, 65#/45#
10-12 good mornings, 65#/45# 
10 box jumps, 24”/20”

Beginner
2 x AMRAP in 8:00, rest 2:00 between
10 front squats, 10# dumbbells-55# barbell
10 good mornings, PVC-55# 
10 box jumps or step-ups, 12”-20”

ACCESSORY:
Advanced
3x
2:00 plank hold 
25 hollow rocks 
25 reverse sit-ups 

Intermediate
3x
1:00-2:00 plank hold 
20 hollow rocks 
20 reverse sit-ups 

Beginner
3x
1:00 plank hold 
10 hollow rocks or 10-20-second hollow hold
20-25 sit-ups 

MOBILITY:
2x
2:00 cobra pose
2:00 pigeon pose each side 
1:00 triangle pose each side 

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