Thursday, September 27

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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