Friday
Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
Boom Lite
Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400 Meter Run
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