Sat, Jun 22, 2019

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Warm-up • 400 m Run 3 rounds: • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Butterfly Stretch • 30 sec Goblet Squat Hold 70/53# 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength Hang Clean • 3 sets of 3 reps, work up to 90% of 1RM Push Press • 3 sets of 3 reps, work up to 90% of 1RM Conditioning 6 rounds for max reps/cals: • 1 min: Forearm Plank Hold * • 1 min: Max Overhead Lunges 45/25# plate • 1 min: Max Assault AirBike (calories) • 1 min: Rest Each time you break the plank hold (ie. knee touches) perform 6 burpees during rest minute.