072718

Saturday, 28July18

 

Group Warm-up: 2rds

  • Group Jog – x3
  • Walking Lunges – x1
  • Tempo Push ups -10 SLOW Reps
  • PVC Pass Through – 10 reps
  • Rig Chest/Hang Shoulder Stretch – :30 each

 

Pre-game: 10 Minute

  • 12-8-4 DB Hang Snatch ( ascending weight) 100 M Run with Sandbag

 

Partner Workout :

  • Round 1: 10 reps per exercise
  • Round 2: 9 reps per exercise
  • Round 3: 8 reps per exercise
  • Round 4: 7 reps per Exercise
  • Round 5: 6 reps per exercise

movements:  Select from the choices

  1. Squat (Goblet, Front or Back Squat)
  2. Horizontal Push (Bench or Floor Press, Push-up)
  3. Hip Hinge Variation (Deadlift, KB Swing, Tire Flip or Snatch)
  4. Vertical Press (Military Strict Press/Push-Press)
  5. Pull (Sled Pull, Pull-up, Chin-up, Row)

* BB/DB/KB

Enduro-Core: 100 Sit-ups

3-Minute Cycles

Run to 200m +  Max Sit-ups

Continue until you’ve completed ALL the sit-ups

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