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3/25/2020

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Warm up: 

  • 2 min of Jogging, Jumping jacks, jump rope or other cardio movement
  • 10 reps of:
    • Rocking calf stretch
    • Leg swings in each direction
    • Side lunges
    • Reverse Lunge w/ overhead reach
    • Figure 4 Pistol
    • Heel to butt
    • Squat to stand
    • Arm circles big and small in each direction
    • Hug it out and overhead
    • No money

Strength: 

  • 3 sets: 10 Single Leg RDL/Leg + 10-20 KB/DB Deadlifts
  • 3 sets: Max DB Press immediately into Max DB Push Press immediately into 30 sec Overhead hold
  • Strict Pull up Ladder up & down
    • 1 Pull up – 10-20 sec rest
    • 2 Pull ups – 10-20 sec rest
    • 3 Pull ups – 10-20 sec rest
    • Climb the ladder as high as you can by adding one rep every set.  Once you reach a point of failure, rest 2-3 min & start from where you finished and go back down the ladder
      • Example 1-2-3-4-5 rest 2-3 min – 5-4-3-2-1

Conditioning: 

For time:

  • 50 Walking Lunges – add weight if needed
  • 40 Alternating DB/KB Snatch
  • 30 Burpee Get overs
  • 40 Alternating DB/KB Snatch
  • 50 Walking Lunges

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