Warm-Up
Mobility & Dynamic Warm-Up Activation Core Tabata - Coaches Choice Strength - Part 1 A1 - 10/8/8/6/6 reps Front Squat A2 - 10/8/8/6/6 reps DB Chest Press Strength - Part 2 B1 - 3 x 1-2 Strict Chin Up B2 - 3 x 8/8 Single Arm / Single Leg DB Row B3 - 3 x 1 Shuttle Run Strength - Finisher (15 min) 3 min AMRAP: 10 - KB Swings 5 - KB Thrusters rest 1 min 3 min Ladder 3/6/9/12/15.... TRX Rows & HR Push-Ups rest 1 min 3 min AMRAP: 10 - Hollow Rocks 5/5 - BW Walking Lunges
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September 2017
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