Thursday 05-24-18 S

Wednesday, May 23, 2018

Warm Up:

Row, Run, or Bike for 3-4 mins

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Mobility (coach leads):

Swivel Hips & Lying Leg Cross Overs X 30 secs 

Reclining Pigeon Knee Pose

Standing or Kneeling Slow Shoulder Cars

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Grab a DB & Medicine Ball 20/14....

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2-3 Rounds of:

A1. 100' SA KB/DB Waiters Walks (start light if needed) 

A2. 5 Med Ball Squat + 5 Med Ball Push Press + 5 Wall Balls @ 20/14

-  By round 3 round perform 15 Wall Balls

A3. 15-20 Double Leg Hip Bridges (adv. feet elevated on same ball)

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B. Strength:

Deadlifts, spend a few mins building

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C. Teams of 2:

60-40-20 of:

Deadlifts 155/105

Wall Balls 20/14"

Calorie Row

Box Jumps 24/20"
 

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