Friday - October 6th

October 6, 2017

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

 

A. Strength/Skill

General Fitness:

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X1
Rest 45 seconds
Close-Grip Push-Ups x 8-10 reps @ 2011
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

 

 

Performance:

Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Tempo Ring Dips x Max Reps @ 1111
Rest 90 seconds

 

 

 

B. WOD

Four rounds for time of:
5 Strict Pull-Ups
10 KB Thrusters
15 Calories of Rowing

 

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Quds

*Hips

*Hamstrings

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