Monday November 25, 2019

AM - WORK
AM) Warm-up
1km warm up run

Then

2 rounds of

High knees x 50

Single leg hops x 50

Hip twists x 50

Sidle lunge and stretch x 10 per leg


Rest as needed



B) AM PRIME
1 mile run for time. 

C) Volume
Every 3:00 x 6
400m run
@1 mile pace -10s

PM - WORK
A) Primer
3 x
10 Banded KBS
3 banded Broad jumps
Rest as needed.

B) Backsquats
Every 2:00 x 10
2 back squat, 85%+

*building to establish a heavy double.

C) Ring MU Test
Death By Ring Muscle Ups

*these do not have to be UB.

D) Superset
3 sets:
50ft Front Rack DB Lunge, 2 x 15
Rest 0:30
50ft Death March, 2 x 15
Rest 2:00

E) Power Endurance
AMRAP 8
12 C2B
9 Burpee Box Overs
6 Hang power snatch, 40
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