Monday, January 28, 2019

A. Warm up

joint rotations

lunge complex

inch worms

lateral squats

squat to stand

B. Part 1.

Goblet squats (33x1 tempo) x :60

rest 10-15 seconds

Alternating DB rows (one in contracted up top) x :60

rest 10-15 seconds

dB russain step ups x :60

rest 10-15 seconds

DB supinated 21's for :60

rest :30

x3 rounds

C. Part 2.

10-12 minute amrap

ascending ladder

100m run

5 ball slams

5 burpees

.15m run

10 ball slams

10 burpees

.2 run

15 ball slams

15 burpees

etc..

increase by 5 each time

Kevin Glass120