WARMUP
500 m row - 10 push up, 10 air squat, 10 squat jump - RED LINE - coach led
4 rds
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other
5 seated box jump (from seat bench jump on box 24/20)
20' banded monster walks (forward down & backwards back)
5 front squats (increase weight each time 50%,60%,70%)
- athletes can follow each other
Fran
21-15-9
Thrusters (95#/65#)
Pullups
Thrusters (95#/65#)
Pullups
4 rds
25 DUs
15 sit ups
25 DUs
15 sit ups
