Tuesday, May 15, 2018

WARM-UP:
3x
300-meter row 
10 walking lunges
1:00 banded hamstring stretch each leg 
1:00 banded Samson stretch each side

STRENGTH:
Back squat

CONDITIONING:
Advanced
AMRAP in 15:00 
200-meter run 
15 good mornings, 135#/95#
10 box jumps, 30”/24” 

Intermediate
AMRAP in 15:00 
200-meter run 
15 good mornings, 95#/65#
10 box jumps, 24”-30”/20”-24” 

Beginner
AMRAP in 10:00-15:00 
100-200-meter run 
10 good mornings, PVC-45#
10 box jumps or step-ups, 12”-20” 

ACCESSORY:
Advanced
3x
30 crunches 
2:00 plank hold 

Intermediate
3x
20-30 crunches 
1:30 plank hold

Beginner
3x
10-20 crunches 
1:00 plank hold  

MOBILITY:
2x
2:00 banded pec stretch 
2:00 lacrosse ball in shoulders
2:00 lacrosse ball in traps 

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