Tuesday 12/19/17

coaches bags.jpg

Warm-up:

:30 Butt kicks

:30 Knee Highs

20 Penguin jumps

20 WB circles (10 each way)

Stretch:  Lizard, Iron Cross, Scorpion, Ankle Roll, neck & shoulder roll

Strength:

A.) 5x3  Negatives

45 degree Bent Over Row

10-8-6-12

Wide Grip Pull Down

12,10,8, 6

B.)  

3 Rds:

12-16 Russian Dips

https://youtu.be/YJnTF0RjV

2-4 Legless Rope Climbs

15-20 False Grip Row

https://www.youtube.com/watch?v=s9sH9WGIP

Conditioning:

15’ Time Cap

Squat Clean Ladder

Start at 138/85

*Increase by 20# each round

10-8-6-4-2