1.24.20
A. Warm Up
3 rounds NFT
10m Banded Skater Walk Forward and Backward (KB Rack for challenge)
10 Single Leg Hip Thrust/leg
2 Wall Walks (10 shoulder taps at top of each)
B. Strength
1-1/4 Back Squat
4 sets of 3 reps @ 33X1 Tempo
C. Conditioning
Every 3 minutes for 3-5 rounds
20 Medball Russian Twists 20/14
4 Thrusters 95/65
6 Pull Ups
4 Front Squat 95/65
10/8 calorie bike
Record time for each round
Coaches challenge
Every 3 minutes for 5 rounds
20 Medball Russian Twists 20/14
4 DB Thrusters 50/35
6 Strict Pull Ups
4 DB Front Squats 50/35
10/8 calorie bike