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4/8/15

7
Apr

4/8/15

Wednesday April 8th
A. Warm Up
50 ft Side Shuffle
30 second flutter kick
3 Shuttle Runs
30 second flutter kick
15 Banded Pull Aparts
15 Banded Pass Throughs
30 second Monster Walk
20 Heavy Russian Swings (70/53#)
10 Goblet Squats
B. Strength
Back Squat:
3×8 @65%
1×5 @70%
2×2 @75%
1×1 @80%
1×1 @85%
C. Strength Endurance
For time:
30 Wall Ball Shots (20/14#)
15 Bench Press @70% of 1RM
10 Squats Cleans —- should be around 80% of 1RM clean
15 Bench Press @70%
30 Wall Ball Shots
D. Conditioning
For time:
50 Weighted Anchored Sit Ups (35/25#)
50 Calorie Row

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