Tuesday 12-04-18 S

Monday, December 3, 2018

Warm Up:   

Running Mechanic (led by coach):  

Walking Knee Hugs & Quad Stretch   

Walking Windmills (work on balance)  

Dynamic Hip Flexor to Hamstring  

+

400m Run @ talking pace  

+
Chest, Shoulders, & Glutes (led by coach): 
Plank Shoulder Taps  

Bird Dog  

Elbow to Hand Plank 

Alternating Supermans 
+

Movement Prep: 

2-3 Sets of: 

10 Empty BB Bench Press- no build   

5 Box Jumps/Step Downs- build   

5 Russian KB Swings- build  

+

Bench/Build: 

5 Mins to Build to Opening Weight  

+

Workout:

10 Rounds of:

1 Bench Press @ 185/105-225/125   

5 Games Style Box Jumps @ 30/24"

7 Heavy Russian Swings 70/53-100/70

5 Cal Bike or 50m Sprint @ hard effort (storage bin/back) 

- rest 1 mins bw rounds

- score is total time including rest 

- don't rush the mix-modal work 

 

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