Wednesday, June 14, 2017

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10
• Plank Hold x 30-45 Seconds

Strength:

Skill:

• 400m Run
• 21 Wall Ball
• 12 Toe to Ring

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10
• FLR on Rings x 30-45 Seconds

Strength:

Skill:

• 400m Run
• 21 Wall Ball
• 12 Toe to Ring

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Scapular Pull Ups x 10
• FLR on Rings x 30-45 Seconds

Strength:

Skill:

• Minute 1 = 4 Back Squat @80% + 30 Double Unders
• Minute 2 = Sled Sprint x 40 yards + 5 Stone to Shoulder (150/100)
• Minute 3 = Rest

B) 3 Sets: (EMOM)

• Minute 1 = 15-18/12-15 Calorie Row
• Minute 2 = 10-15 Toe to Ring
• Minute 3 = 8-10 Calorie Ski/15-20 Calorie Bike
• Minute 4 = 20-30 Seconds DB KB Front Rack 1/2 Squat Hold (AHAP)

• Mobility