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Mon 28th September




WARM-UP


2 ROUNDS

  • 8 Step-Ups

  • 8 Single DB Bent Over Row

  • 16 Lateral Hops over DB

2 ROUNDS

  • 8 Lunges

  • 8 Frog Jumps*

  • 8 Cossack Squats

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.


STRENGTH


3 SETS FOR QUALITY

  • 8/8 Slow Single DB Goblet Step-Ups/Downs

  • 8/8 Supported Single Arm DB Row (20X1)

-Rest 1:00 b/t Sets-


(No Measure)



WORKOUT


4 SETS FOR REPS

  • 1:20 - Double DB Sumo Power Clean (15/10)*

  • 1:20 - Double DB Farmer Reverse Lunge*

  • 1:20 - Up-Down + Side Shuffle**

*2 Burpees Every Time Athlete Breaks **1 Rep = 1 Up-Down + 3 Side Shuffles (L) + 3 Side Shuffles (R)


-Rest 1:00 b/t Sets-


(Score is Total Reps)


COOL DOWN


FOR QUALITY

  • 1:00 Banded Hamstring Stretch (R)

  • 1:00 Banded Hamstring Stretch (L)

  • 5:00 Foam Roll Quads + IT Bands

(No Measure)

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