Wednesday, December 2nd 2015

Wednesday, December 2nd 2015

 

Warm-Up:

Jump Rope for 2:00

Run through agility ladder for 8:00

 

Movement Prep:

2 x 5 - Wall Squat

1 x 20 – Squat

1 x 20m Lunges

1 x 20m Overhead DB Lunge

 

Strength:

Back Squat-

Begin each set with 5 Push Presses from behind the neck, then immediately begin back squats. Continuous movement, no resting at the top or bottom. Perform 50 Sit-Ups as a penalty for every time the bar is racked before completing rep count. Rest 2:00-4:00 minutes between sets

 

1 x 20 @ 25%

1 x 20 @ 27%

1 x 20 @ 30%

1 x 20 @ 33%

1 x 20 @ 35%

 

Conditioning:

Row for Max Meters in 2:00

 

Supplemental:

Hip Mobility Work