A. Warm Up
4 sets NFT
6 Box Jumps (land on one foot 3/leg for coaches challenge)
B. Strength
3 sets @ 22X2 Tempo
7-5-3-7
C. Conditioning
3 rounds for time of:
Airdyne .5/.4 miles
20 Abmat Sit Ups
4 sets NFT
6 Box Jumps (land on one foot 3/leg for coaches challenge)
3 sets @ 22X2 Tempo
7-5-3-7
3 rounds for time of:
Airdyne .5/.4 miles
20 Abmat Sit Ups
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike