Thursday, December 15th 2016

Warm-Up:

20m Walking Lunge

20m Suitcase Walking Lunge – #30/15

 

Movement Prep:

Banded Hip Flexor Stretch x 1:00 p/leg

Fencing Stretch x 3 p/leg

Single Leg Squat on 20" Box - 3 x 5 p/leg

 

Strength:

Elevated Reverse Lunge

*Increase weight every set

1 x 20 w/ Empty Barbell

2 x 10

2 x 8

4 x 6

 

Conditioning:

5 Sets of:

40m Sled Push @ 100% BW

40m Farmers Carry – As heavy as possible

Rest 2:00

*Penalty for setting weights down: 800m Run

Then:

5 Sets of:

10 x Leg Levers

10 x Alternating Straight Leg Raise

50 x Swimmer Kicks

Rest :60