Thursday, December 13

December 21, 2018

 

Line Drills
200 Meter Shuttle
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 (4 x 5)

-warmup to 70%
- add weight each set if possible

Metcon (Time)

40:00 Recovery Bike/Row
Conversational pace throughout, pausing every 6:00 for...

On the 6:00:
3 Turkish Get-Ups, each arm, alternating

On the 12:00:
4 Cossack Squats (each)
4 Waiter Squats (each)

On the 18:00...
8 Dumbbell Overhead Squats (each side)

Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike until 40:00. Athlete's choice to use a kettlebell or dumbbell, and although we are free to build in load, our emphasis is 100% on technique today, versus load.

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