Monday, June 29, 2020


Published June 28, 2020


WORKOUT

Warm up:

30 sec High knees

30 sec lateral hops over DB 

30 sec Jumping Jacks

30 sec no pushup burpee no jump at top

30 sec Air squat

x 2 rounds

into..

5 mins Mobility

+

A. Back Squat @20x1 , 8-7-6 tough sets for each - increase load per set

Rest 2 mins b.t

B. Every 5 mins x 4 rounds :

400m Run or 500m Row if raining 

10 Thrusters @95/65#

5 CTB pull ups or Pull ups

 

MEET AT NORWALK HIGH TRACK! =)

3 rounds:

Shuttle run to 10m - 2 burpees (run back to start)

Shuttle run to 20m- 4 burpees (run back to start)

Shuttle run to 30m - 6 burpees (run back to start)

Shuttle run to 40m - 8 burpees (run back to start

Rest 90 sec

Shuttle run to 10m - 2/side Jumping lunge (run back to start)

Shuttle run to 20m- 4/side jumping lunge (run back to start)

Shuttle run to 30m - 6/side Jumping lunge (run back to start)

Shuttle run to 40m - 8/side Jumping (run back to start

Rest 90 sec 

+

3 rounds for time:

1 through stair run (hit all 4 sets by running across)

10/side knee drives standing one foot on bottom bleacher (demo will be shown)


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