Monday
Warm Up Roll- Run - Stretch - Dynamic S,A,Q & Power A. Partner - Manual Resistance Drills then MB Toss Series B. Group Core Series (Plank & Side Plank) Part (12 mins) A1 - Sprint - 1 Lap A2 - Walking Overhead Plate Lunge (D&B) A3 - 5/5 Box Step Ups to DB Press A4 - Band Rotation 10/10 A5 - Pull-Ups (MMF) Part 2 (10 mins) B1 - Bench Press 5 B2 - 1 DB Bent Over Row 8/8 B3 - Sled Push 1x B4 - 1 DB Clean & Press Thursday Warm Up Roll- Run - Stretch - Dynamic Part 1 A. Partner - Manual Resistance Drills then MB Toss Series B. Group Core Series 3 Rounds of: 25 Sit Ups, 30 Bicycles, 35 Heel Touch & 40 Mountain Climbers Part 2 (12 mins) A1- Back Squats 5 A2 - Stability Ball Chest Press 8 A3 - TRX Rows 12 A4 - KB Swing 10 A5 - Burpees (add 2 Each Round) Part 3 (10 mins) B1 - DB Front Squats 5 B2 - DB Curl to Push Press 5/5 B3 - Pull-Ups (MMF) B4 - 1x Red Plate Push (D&B) B5- Jumping Jacks (add 10 each Round) Finisher - Team Rope Sit Ups
0 Comments
Leave a Reply. |
AuthorChris Giesking, MS Archives
May 2017
Categories |