Thursday, September 13

September 17, 2018

 

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Bench Press (3x3,3x2,3x1)

Keep Sets to every :90 seconds

Active Recovery 3 (No Measure)

Moving into a lower intensity, longer, classical "sweat-fest" for our active recovery.

30:00 Recovery Row/Bike
On the 3:00 - 20 Wallballs (20/14)
On the 6:00 - 35 AbMat Sit-Ups
On the 9:00 - 50' Handstand Walk (Bear Crawl Scale)

On the 12:00 - 20 Wallballs (20/14)
On the 15:00 - 35 AbMat Sit-Ups
On the 18:00 - 50' Handstand Walk

On the 21:00 - 20 Wallballs (20/14)
On the 24:00 - 35 AbMat Sit-Ups
On the 27:00 - 50' Handstand Walk

Running clock workout - when we step off the bike, the clock continues to run as we move through the repetitions. Not for score, but for a recovery pace throughout.

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