WARMUP
OWN ON:
Mobility Movements - windmills, open/close gate, air squat holds, pvc roll
GROUP:
200 m jog, form 3 lines and dynamic movement down and jog back - skipping high knees, football shuffle facing left, football shuffle facing right, high kicks
RED LINE:
Core holds
Mobility Movements - windmills, open/close gate, air squat holds, pvc roll
GROUP:
200 m jog, form 3 lines and dynamic movement down and jog back - skipping high knees, football shuffle facing left, football shuffle facing right, high kicks
RED LINE:
Core holds
ROW For Calories
4 min row for calories
record time
record time
WcG Tabata Front Squat / Push Press
4 minute Tabata -
8 rounds 20/10
Alternating Movements
Front Squat 95/65
Push Press 95/65
8 rounds 20/10
Alternating Movements
Front Squat 95/65
Push Press 95/65
WcG 3-6-9
12 minute AMRAP
3-6-9-repeat
hspu
pull ups
deadlift 225/155, 185/135, 155/115, 135/95
bbjo
3-6-9-repeat
hspu
pull ups
deadlift 225/155, 185/135, 155/115, 135/95
bbjo
Day 9 of 22
22 push-ups
max single jumps in 3mins
22 push-ups
max single jumps in 3mins
