Tuesday, October 20th 2015

Tuesday, October 20th 2015

 

General Warm-Up:

3 Rounds of:

Med Ball Reverse Lunges w/ Overhead Raise x :30

Rest :15

Med Ball FSPP x :30

Rest :15

Med Ball Around the Worlds x :30

Rest :15

Slam Balls :30

Rest :15

Med Ball Russian Twist x :30

Rest 1:00

 

Specific Warm-Up:

Iron Cross x 10

Glute Bridge w/ Leg Extension x 20 (10 p/leg)

Scorpions x 10

Inverted Hamstring Stretch x 10

 

Strength:

Bench Press

5 x5 – Start first set @ 70%. Add weight every set

Pendlay Row

4 x 8 – Hold bar in contact with the chest for :02 every rep

 

Conditioning:

Team Air Assault Relay

3 Players. Goal is to complete 150 cals in the shortest time possible. Switch as needed. Players must complete 10 push-ups during the resting period before getting back onto the bike.

 

Supplemental:

5 x 10 - Chain Curl w/ KB