Monday, June 4, 2018

edited June 4 in Adults
WARM-UP:
2x
10 PVC good mornings 
10 dumbbell box step-ups, 30#/20#
10 walking lunges 
10 air squats 

STRENGTH:
Bench press

CONDITIONING:
Advanced
2 x AMRAP in 7:00, rest 3:00 between
100-meter run 
10 ground-to-overhead, 75#/55#
10 front squats, 75#/55# 

Intermediate
2 x AMRAP in 7:00, rest 3:00 between
100-meter run 
10 ground-to-overhead, 65#/45#
10 front squats, 65#/45# 

Beginner
1-2 x AMRAP in 7:00, rest 3:00 between
100-meter run 
10 push presses, 10# dumbbells-45# barbell
10 front squats, 10# dumbbells-45# barbell

4 x 200-meter row 
Rest 1:00 

MOBILITY:
3x
1:00 lacrosse ball glutes
1:00 foam roll IT band
1:00 foam roll quads 
1:00 couch stretch each side 

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