Group Warm up
Line drills
Strength
Back Squat
5x5 (start with a comfortable weight)
Try to increase on each set
Metcon (for reps)
Wall Ball (20/14 lbs) (10/9 ft)
Sumo Deadlift High Pull (75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
*Complete 40 intervals (8 consecutive intervals of each of the
movements) of 20 seconds of work followed by 10 seconds of rest.
*Each movement is scored by the lowest number of reps (calories on the
rower) in each of the 8 intervals. Final score is the total of the scores for
each of the 5 movements.
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