Thursday, September 20

September 30, 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)

3 Sets of 3 @ 82% of Bench 1RM
3 Sets of 2 @ 86% of Bench 1RM
3 Sets of 1 @ 90%+ of Bench 1RM

 

Metcon (No Measure)

3 Rounds, Not for Time:
800 Meter Run
30 Calorie Bike
400 Meter Odd Object Run (light)
30 Calorie Row

Not for intensity, but at a conversational pace. If we do not have access to a bike today, we can omit the bike entirely and bring the 30 calorie row up to 50 calories per round. Running with a 20/14 medicine ball fits well here.

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