April 11, 2016

 

a) WARM UP:

2 mins on rower, airbike or ski erg – last 30 secs hard effort

3 rounds:

  • 10 beat swings
  • 10 leg swings – front/back & side/side
  • 10 jumping squats
  • 10 dowel pull thrus
  • 10 quad pulls per leg

Then,

  • 1 min couch stretch per leg
  • 1 min wall sit
b) STRENGTH:

Superset 3x (20 mins max):

  • 8 reps per leg @ 90% of 10 Rep Max Front Rack step ups 
  • 10 DB/KB single leg DL (weight in opposite arm of leg being used – maintain stable core)
  • 20 Russian Twists (any weight can be used)

Rest 2-3 mins, then repeat 3x.

c) METCON:

For Time:

  • 30 Toes to Bar
  • 30 Wall Ball shots (30/20)
  • 20 Chest to Bar pullups
  • 20 Handstand Pushups (try and maintain the open standard)
  • 30 Double Unders
  • 15 Box Jump Overs (24/20)
d) ACCESSORY WORK:

  • 10 min Double Under work (or Triple Unders)

e) RECOMMENDED MOBILITY:

  • Calf stretch and achilles roll
  • pec and front delt smash with roller/lacrosse ball
  • T spine and lats roll

 

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