Monday October 26th, 2015

Monday October 26th, 2015

 

General Warm-Up:

 

5 x 10/50 Intervals on Air Assault Bike (:10 sprint/:50 easy pace)

 

Specific Warm-Up:

Wall Squat - 2 x 5

Scapular Push-Up – 1 x 10

Frog Hop x 20m

 

Strength:

Work up to Heavy Front Squat

Then:

Every minute on the minute for 10 minutes: 2 Front Squats @ 85%

Rest 3-5 min before conditioning portion

 

Conditioning:

Every minute on the minute for 10 minutes:

7 Burpee Broad Jumps

 

Supplemental:

8x :20 work/:10 rest – Frog Hops w/ dumbbells