WARM-UP: (do together as a group)
10-9-8-7-6-5-4-3-2-1 x Air Squat
10-9-8-7-6-5-4-3-2-1 x Windmill Push-Up
------------
“The Three”
3 Rounds -
- 3 x Lunge-Curl-Switch R and L to OH Lunge R and L
- 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep (6 total push-ups))
- 3 x 1/2 Circle Plank Glide (to R, back center, to L, back center = 1 rep)
Conditioning Set #1: (from north side of room to south side)
- 40-30-20-10 x Palms-In Thruster
- 4-3-2-1 x Glide Fwd. there/ Glide Bkwd. back
“The Three”
3 Rounds -
- 3 x Lunge-Curl-Switch R and L to OH Lunge R and L
- 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep (6 total push-ups))
- 3 x 1/2 Circle Plank Glide (to R, back center, to L, back center = 1 rep)
Conditioning Set #2: (from north side of room to south side)
- 1-2-3-4-5-6-7-8(-9-10) x (Weighted) Burpee
- 1-2-3-4-5-6-7-8(-9-10) x Sprint there/ back
“The Three”
- same as above
Conditioning Set #3:
- 40-30-20-10 (1/2 reps R, 1/2 reps L) x Front Rack Step-Back Lunge + Drive-Up
- 4-3-2-1 x Reverse Tabletop Glide there/ Fwd. Hand-Push (gliders under hands) back
“The Three”
- same as above
Conditioning Set #4:
- 5 x DB Squat Swing Broad Jump Fwd.
- Weighted Sprint back (DB held center and chest high)
- 4 x DB Squat Swing Broad Jump Fwd.
- Weighted Sprint back (DB held center and chest high)
- ...all the way to 1 x DB Squat Swing Broad Jump Fwd./ Sprint back
“The Three”
- same as above
ABS:
3 min. AMRAP - *10 x Boat Sit + DB Press and *10 x Elbow Plank DB Pass-Unders
No comments:
Post a Comment