Thursday

9:30am & 4:00pm

Mobility

10' - 15' of soft tissue work

 

Coaches Warm Up

 

Conditioning

40-30-20-10

Handstand push up

KBS 70/53

**complete one leg less rope climb after each set

 

Midline conditioning

150 ab mat sit ups

 

Extra Credit

 

Strength Accessory

3x8 sumo deadlift

 

3x12 double KB/DB RDL

 

3x8/8 reverse lunge

 

1x100 banded pull throughs

Conditioning

AMRAP 4:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

 

5:15pm - Stretch for Strength with Laura

 

6:30pm - Weightlifting