Monday, May 7, 2018

edited May 7 in Adults
WARM-UP:
3x
2:00 lacrosse ball in traps
1:00 banded lat stretch each side 
10 incline push-ups 
10 burpees 

STRENGTH:
Bench press

CONDITIONING:
Advanced
AMRAP in 12:00
10 single-arm T-bar rows each arm, 50#/35# 
15 dumbbell push presses, 45#/30# 
20 double-unders 

Intermediate
AMRAP in 12:00
10 single-arm T-bar rows each arm, 40#/25# 
10-15 dumbbell push presses, 35#/25# 
10-20 double-unders 

Beginner
AMRAP in 12:00
10 single-arm T-bar rows each arm, 15#-35#
15 dumbbell push presses, 10#-20#
20 pogos 

ACCESSORY:
Advanced
4x
25 leg lifts over pad 
25 hollow rocks 

Intermediate
3x
25 leg lifts over pad 
25 hollow rocks 

Beginner
4x
15-20 leg lifts over pad 
25-second hollow hold

MOBILITY: 
4x
1:00 pigeon pose each side 
1:00 barbell quad smash each leg 
2:00 couch stretch each side 

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