Friday September 25
0-5 (Warm-up)
2 minutes of Row/AD/400m Run or Jump Rope
30 seconds of Scap Pull-ups
15 Beat Swings
10 Linked TTB or KR
10 L Pops
Shoulder/Hip Prehab
5-15 (Core Conditioning)
10 minute Amrap
40 Double Unders
10 TTB
200m Run
20 L Pops
(@Home- Substitute 15 V ups for TTB)
15-18 (Rest)
18-35 (Strength)
7 minutes to find a HS Back Squat
Then…
8 minute EMOM
Even:
5 Back Squats @60-65% of today’s HS
Odd:
3 Front Squats @60-65% of today’s HS
(@Home- 1) Accumulate 50 Cyclist Squats 2) Even: 20 Air Squats Odd: 15 Jumping Air Squats)
35-45 (Cleaning & Cooldown)
1 minute each side of:
Pigeon
Frog
Saddle (2 min)