032318

Friday, 23March18

Group Warm-up: 10 min

  • Group Jog x3
  • Skips ( down & back)
  • 30 second Arm Circles
  • 30 second Door Chest Stretch
  • 30 second Piegon Stretch ( each side)
  • 30 second Hollow-out Switches

 

 

Strength:

20-15-10-5 (Ascending weight)

  • Bench Press
  • DB Walking Lunges
  • BB Push Press
  • Weighted Sit-up

Conditioning:

40-30-20-10

  • Push-Up
  •  Walking Lunge
  • Dumbbell Push Press (light)
  • Bike / Double Unders / SkiErg

* if you choose Bike or SkiErg then replace reps with seconds.

Posted in , , , , , ,