Tuesday 09-10-19 S

Monday, September 9, 2019

Warm Up: 

Wall Facing Pec Stretch x 30 secs per  

Scapular Wall Slides x 60 secs slow 

Wall Calve Stretch x 30 secs per 

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Dynamic Drills:  

High Knees 2 X GL   

Butt Kickers 2 X GL 

Pogo Hops 2 X  GL 

Power Skips 2 X GL   

Slow Start Sprint 2 x GL 

Fast Start Spring 2 X GL  

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Everyone Grab BB, Jump Rope, & 1 DB...

10 Empty BB Strict Press 

25 Double Unders/50 Single Unders  

10 Empty Push Press 

4 Dumbbell Facing Burpees  

10/5 DB Hang Clean & Jerk 

100m Run     

 

Workout:   
10 Mins to Complete: 

5 Strict Press-  build off the rack 
50 Double Unders/75 Single Unders 
4 Strict Press  
50 Double Unders/75 Single Unders 
3 Strict Press  
50 Double Unders/75 Single Unders 
2 Strict Press  
50 Double Unders/75 Single Unders 
1 Strict Press 
50 Double Unders/75 Single Unders 
- rest any remaining time 
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Right Into... 
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10 Mins to Complete: 
5 Push Press- build off the rack 
8 Dumbbell Facing Burpees  
4 Push Press  
8 Dumbbell Facing Burpees    
3 Push Press  
8 Dumbbell Facing Burpees    
2 Push Press  
8 Dumbbell Facing Burpees    
1 Push Press 
8 Dumbbell Facing Burpees    
  - rest any remaining time   
+
Right Into...
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10 Mins of: 
400m Run or 500m Row (as buy-in)   
- Remaining Time   
10/5 DB Hang Clean & Jerk 55/35    
10/7 Calorie Row, Bike or Ski     

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