WARMUP (10)
100 Single Unders
Jog 2 Laps
100 Single Unders
Hip & Shoulder Mobility
STRENGTH (35)
30 Minute Clock
3 Sets
8 Tempo Squats (3 - 1 - 3 - 1)
3 Pull-Up Iso Holds (20-30 Seconds)
Rest 1 Minute
3 Sets
1 Rep L & R Turkish Get-Up and + Carry Across Gym
8 Barbell Good Mornings
Rest 1 Minute
3 Sets
10 Reps L & R Single Arm Hold Core Stability
Lateral Crawl Across Gym
SPEED STRENGTH ENDURANCE (25)
3 Sets of:
3 x 10/6 Calorie Sprint On Assault Bike
Rest 90 Seconds Between Sprints
Rest 5 Minutes Between Sets
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