Thursday, June 7, 2018

WARM-UP:
2x
20 walking lunges 
20 windmills
300-meter run

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 20:00
20 wall ball shots, 20#/14#
200-meter run with medicine ball 
20 walking lunges with medicine ball 

Intermediate
AMRAP in 20:00
20 wall ball shots, 14#/10#
200-meter run with medicine ball 
20 walking lunges with medicine ball 

Beginner
AMRAP in 10:00-15:00
10-15 wall ball shots, 6#-14#
100-200-meter run unloaded or with medicine ball 
10-20 walking lunges unloaded or with medicine ball 

ACCESSORY:
Advanced
4x
20 p-bar leg lifts 
1:00 cobra pose 
0:30 triangle pose each side 

Intermediate
3x
15-20 p-bar leg lifts 
1:00 cobra pose 
0:30 triangle pose each side 

Beginner
3x
10-15 p-bar or floor leg lifts 
1:00 cobra pose 
0:30 triangle pose each side 

MOBILITY:
4x
1:00 banded lat stretch 
1:00 foam roll lats
1:00 barbell triceps smash 

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