4.1.20

A. Warm Up

3 sets NFT

40 High Knees

20 Alternating Single Leg RDLs

20 Scap Push Ups

B. Conditioning

At Home Workout #3

8 minute AMRAP

40 Jumping Jacks

2-4-6-8-10-12-14….

Alternating Reverse Lunges

-4 minute rest-

8 minute AMRAP

40 Jumping Jacks

2-4-6-8-10-12-14..

Alternating Cossack Squats

C. Accessory

10 rounds of Tabata (:20 on :10 off)

Hollow Rocks

0 views0 comments

Recent Posts

See All

1.26.21

WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

150

1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

400

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

290