Wednesday, September 9th 2015

Wednesday, September 9th 2015

 

Warm-Up

5:00 Air Assault

1 x 20m Lunge
1 x 20m Reverse lunge
2 x 20m Overhead lunge w 10-15# DB

2 x 1:00 Banded Hip Flexor Stretch

2 x 1:00 Banded Hip Distraction

 

Strength:

Bulgarian Split Squat w Dumbbells

2 x10, 2 x 8, 3 x6

*1 set consists of equal reps on each leg.

*increase weight each set if possible

*Some rest between sets

Single Leg DB Deadlift

4 x 10

*Some rest between sets

 

Conditioning:

1:00 Max Calories on Air Assault Bike

Rest 3:00

1:00 Max Calories on C2 Rower

Rest 3:00

1:00 Max Burpees