Warm Up
Roll - Run - Stretch - Dynamic Activation Day A A1 - Shoulder Mobility Floor A2 - Plank Push Up + A3 - Sit Outs Day B A1 - Lunge Jumps A2 - Lateral Lunges A3 - Core & Hamstring Floor Strength & Conditioning Workouts # 1 20 Mins AMRAP of: A1 - Box Step Ups 10/10 A2 - TRX Rows 20 A3 - Row Machine 20 Pulls A4 - Hanging Ab Runners A5 - Bench Press 10 #2 20 Mins. AMRAP of: A1 - Air Squats 15 A2 - Row Machine 20 Pulls A3 - Shuttle Sprint 15m x 3 A4 - Feet Elevated Push Ups A5 - Lateral Hops 10/10 #3 20 Mins. AMRAP of: A1 - Jump Rope 100 A2 - Sit Outs 10/10 A3 - KB Swing 20 A4 - Bench Press 10 A5 - Bear Crawl 20m #4 20 Mins. AMRAP of: A1 - Shuttle Sprint (Down - Back - Down) A2 - Pull-Ups 5 A3 - Dead Lift 5 A4 - DB Bench Press 5 A5 - Lateral Sled Drag (Down & Back)
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AuthorChris Giesking, MS Archives
May 2017
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