4.8.17

Individual warm-up

200m run/row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

Group warm-up

5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
20 hip bridges (10 both legs/10 one legged)
10 one legged deadlift w/PVC

 

 A.Strength

Rotate through the stations to complete 4 sets each of:
Station 1: Back rack reverse lunges x 8 reps each
Station 2: Farmer's carry x 60m
Station 3: Glute Ham raises x 5 reps
Station 4: **Strict/Weighted pull-ups x 3-5 reps
-rest 2 minutes between sets-
**Modify pull-up station with negatives, band assisted or ring rows

 

B.Conditioning
5 rounds
200m run
10 deadlifts 135/95
10 burpees