Thursday, September 27

September 30, 2018

 

WARMUP
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 @ 84% of 1RM
3 Sets of 2 @ 88% of 1RM
3 Sets of 1 @ 92% of 1RM

 

Thursday Recovery (No Measure)

Minutes 0:00-15:00 - Recovery Run/Bike/Row
Minutes 15:00-30:00 - Recovery  Run/Bike/Row

*Every 20 calories, on either piece of equipment, or 400meters (run) complete (1) round of:
5 Strict Pull-Ups
7 Strict Handstand Pushups
9 Air Squats
12 GHD Sit-Ups

All of the above is not for intensity - recovery, conversational pace.

 

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