November 14, 2024 Performance and Fitness

Warm up| Performance and Fitness
2-3 Rounds
:60 Assault Bike or Row
16 Step Back Reverse lunges
14 Scapular Push ups
12 Box step ups

Conditioning|Performance and Fitness

“Remember Carter”
Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24″/20″)
19 Air Squats
60-Yard Sprint (30 down and 30 back)

Strength Progressions| Performance and Fitness

Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds