Tuesday 3/6/18

maddie allison.jpg

Warm-up:

3 rounds:

200 m Run with 1 minute rest

Stretch:  Leg swings, 3 position lunge, shoulder stretch on boxes, iron cross, scorpion, Down Dog,

Strength:

If you hit less than 8 reps last week, lower weight.

If you hit between 8 and 15, repeat weight and beat score.

If you beat 15 reps, up weight.

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-15 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working Set:

Max effort reps at chosen weight

Conditioning:

EMOM: 15’

Min 1 - :45 sec Burpees

Min 2 - :45 sec walking lunge

Min 3 - :45 sec HRPU

Min 4 - :45 sec Box Jumps

Min 5 - :45 sec Plank