Friday, January 11, 2019

A. Warmup

Walking knee raises

Walking quad stretch

Walking hip ext. rot.

Walking good morning

Prone IYT’s

B. Part 1

:30 Deadlifts @2020 tempo

Rest :10

:30 Banded hip raise with knee press out

Rest :10

:30 Bench Press

Rest :10

:30 DB standing OH tricep ext

Rest :10

:30 Plank hold

x 4 Rounds

Rest 2-3 minutes to set up

C. Part 2

Stations (2 per)

1 Minute bike

1 Minute run

1 Minute row

:30 Rest

x 3 Rounds

**Goal = you must get faster each time on each piece of equipment

Kevin Glass