Wednesday, August 31st 2016

Warm-Up:

2:00 Assault Bike

20m Walking Lunge

40m Suitcase Lunge

 

Movement Prep:

Single Leg Glute Bridge x 5 p/side

Iron Cross x 10

Scorpion x 10

Lateral Step-Up w/Med Ball Overhead – 3 x 5 p/leg

 

Strength:

Barbell Step-Up-

6 Sets of 6 reps (3 p/leg) – Start @ 30% Back Squat 1RM, add weight as necessary from set to set

 

Conditioning:

3 Rounds for time of:

400m Stair Run

15 x Push Press – 95/65

10 x Wall Balls – 20/14