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April 23, 2014

22
Apr

April 23, 2014

Warm Up: 2x Hip mobility drill,

20 dirty dogs, 20 donkey kicks each leg

3x 5 wall squat/ 5 goblet squat/ 10 kb swing

 

ATHLETE

1) Back squat:[email protected]%, 1×[email protected]%, 1×[email protected]%

2) Front squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

3) 3rds

2min Plank (if this is easy for you, add weight or hold in ring push up)

1min Max effort Wall Ball Shots

1min Rest

 

BEGINNER

1) Back squat: 2×6, 1×4, 1×3

2) Front squat: 6×2

3) 3rds

2min Plank

1min Max effort Wall Ball Shots

1min Rest