General Warm-up
Three rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 1 rep
Perform these 5 sets at 5-8% less than your estimated 1-RM and work on SPEED in the concentric.
B.
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
A. Ok
B. 2:50-2:52-3:10=8:52 10kg medball
A. 225-225-227.5×3 got up and thought fast thoughts
B. rx 3:28-3:31-3:35
all wb unbroken
General Warm-up Three rounds of: • 30-Second Side Plank (each side) • 10 Kettlebell Swings • 10 Goblet Squats A. 1. Leg Extensions – 12-15 reps 2. Seated Hamstring Curls – 12-15 reps 3. Standing Calf Raises – 15-20 reps B. Strength – Speed & Power Focus (Previously A) Every 3 minutes, for 15 minutes (5 sets): • Back Squat x 1 rep @ 5-8% less than estimated 1-RM • Focus on explosive concentric phase C. Every 5 minutes, for 15 minutes (3 sets) for time: • 40 Calories of Rowing • 30 Wall Ball Shots (20/14 lbs) Note times… Read more »