Warm-Up
Mobility & General Dynamic 3 rounds 30 sec per leg wall quad stretch 30 sec frog stretch crab walk & bear crawl the turf Activation 5 minutes or 10 rounds of: Top of the minute & Bottom of the minute: 5 Med Ball Cleans + 1 Turf sprint Strength Part 1 - 12 minutes (super sets) • 8/8 Front Rack (BB or KB) Stationary Lunges • 1 Length -Work up to a heavy sled push Strength Part 2 12 min EMOM of: 5 Hang Cleans + 4-5 Burpees (min 1) 8/8 Seated Alternating DB Press (min 2) 2 - Laps (sprint down jog back) Finisher 10 KB Swings 10-9-8-7-6-5-4-3-2-1 Goblet Squat HR Push-Ups Always start the next round with Swings
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September 2017
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