Thursday, April 21st 2016

Warm-Up:

Run 400m

Walking Lunges x 20m

Run 200m

Reverse Walking Lunges x 20m

Run 100m

Spilt Jumps x 10

 

Movement Prep:

Banded Hip Mobility Stretch x :45 p/leg

Leg Swings x 40

PNF Pitchers Stretch x :30 p/arm

Press Flings x 15

 

Strength:

Complete each pair of exercises as a Superset.  Rest 1:00 between sets.

4 Sets of:

A1: Deficit Push-Ups x 10 Reps

A2: Banded Tricep Extensions x 15 Reps

Then:

4 Sets of:

B1: Supine Barbell Rows x 10 Reps

B2: Banded Bicep Curls x 10 Reps

 

Conditioning:

Complete for time:

20m DB Walking Lunges – 55/30s

20 x Box Jumps @ 24/20”

Rest :60

20m DB Walking Lunges – 55/30s

20 x Knees to Elbows

Rest :60

20m DB Walking Lunges – 55/30s

20 x Burpees

Rest :60

20m DB Walking Lunges – 55/30s

200m Sprint