Warm-Up
1. Floor Mobility 2. Dynamic Flexibility 3. Activation - Hips / Shoulders / Core Part 1 15 Minute AMRAP A1. - 2 rounds: 50 - Singles or 25 Doubles Jump Rope & 15 - Air Squats A2. - 2 rounds: 15 - Push Press & 15 - KB Swings Part 2 15 Minute AMRAP B1. - 2 rounds: 10 - Push-Ups (floor, TRX, parallette) & 10 - ROW (bar, trx, rings, db) B2. - 2 rounds: 10 - MB Overhead Lunges & MB Cleans Finisher TBA - Hint...DB Thrusters (Start at 3 every 15 seconds and increase by 1 after each minute until you can't finish in the 15 sec time frame)
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September 2017
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