Teams Thursday
Warm-up
Warm-up
Wrist Stretch
T-Spine
T-Spine
2 Rounds
100 M Row
10 PVC Pass Throughs
10 PVC OVH Squat
10 PVC Sotts Press
Into…
2 Rounds
100 M Row
10 BB Snatch Grip High Pulls
10 Hang BB Muscle Snatch
10 Overhead Lunge
Metcon
Metcon (4 Rounds for reps)
4 Stations (rounds) 4:00 each
S1:
8 Rope Climbs
12 Cals Bike
S1:
8 Rope Climbs
12 Cals Bike
S2:
20 Cal Row
20 Burpees/Rower
S3:
50 Kettlebell Swings (53/35)
40 Goblet Squats
30 Push Ups
S4:
6 Muscle Ups
10 Hang Power Snatch (95/65)
14 Overhead Lunges
:
Finisher
Metcon
3-4 sets
12 Tempo Banded Glute Bridges (3’s)
12/12 Banded Clam Shell
25′
Banded Lateral Right Monster walk
Banded Lateral Left monster walk
Forward Monster walk
Backward monster walk
12 Tempo Banded Glute Bridges (3’s)
12/12 Banded Clam Shell
25′
Banded Lateral Right Monster walk
Banded Lateral Left monster walk
Forward Monster walk
Backward monster walk
Ski Mt Juliet!
1 week until 1k sprint!!!!
12x100m w 1min rest – 1k target pace and increase pace throughout if
possible. Compare to workout 3 (if you kept notes)
12x100m w 1min rest – 1k target pace and increase pace throughout if
possible. Compare to workout 3 (if you kept notes)