Thursday, April 18

April 18, 2019

 

ACTIVATION
3:00min Run/Skip/Bike or Row

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Bench Press (3-2-1 x 3)

Bench Press Waves
Rest :90 sec between waves
Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

 

Vader (Time)

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Click this Video Link: http://youtu.be/MtZpnl8-x5I
To watch three Masters Athletes, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Last seen on December 21 of last year.

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