Happy B-Day Bryan!
Warm-Up:
Box Squat Box Jumps
Wall Balls
Dynamic Warm-Up/Burg WU
Beginner Strength:
Deadlift: 1 x 5
Int/Advanced Strength:
ME Box Squat Bands Up (use different bands and attach directly above where your feet will be when squatting)
45 Degree Back Extension: 3 x 4-6
Strength Bias (no metcon):
Prowler Push: 3 x 60m (power walk pace, not sprinting, no stopping)
GHR's: 3 x 6-8
Row Sprints: 3 x 400m, rest 1/2 completion time
A1. Hams with bands: 3 x 12-15
A2. Abs
MetCon:
AMRAP 10:
40m Prowler Push 135/90#
Row 20 Calories
--Rest 3 mins, then:
A1. Hams with bands: 3 x 12-15
A2. Abs: 3 x 20-30
No comments:
Post a Comment