1.30.20

A. Warm up

3 sets NFT

6 Abduction Bias Goblet Squats/leg 3010

30sec Single Leg Glute Bridge Hold/side

20 Shouler Taps

B. Strength

1-1/4 Back Squat

4 sets of 2 reps @ 33X1 Tempo

C. Conditioning

Every 4 minutes complete the following

12 Toes to Rings/Bar

12 Thrusters 75/55

12/9 calorie bike

16 Air Squats

x4 sets

*Record time each round

Coaches challenge

12 Toes to Rings

12 Alternating KB Thrusters 53/35 (6/arm)

12/9 calories bike

16 Air Squats

x4 sets

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7.23.21

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7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb