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22 April 2020

21
Apr

22 April 2020

22 April 2020

Warm-up:  ROM Drills. 3 Sets: 2:00 Aerobic cardio, 16x Goblet squat, 20x Jumping lunge. 

Strength:  Front Squat: 7-5-3-1 (increase load with each reduction in rep count) then 1 sets of 20 unbroken reps at 50% of last set (set of 1). Set of 20 should be continuous with as little rest between reps as possible. 

Stamina: 4 Sets: 20x Wall ball sit up shots, 20x Alt leg pistols (10/side), 12x Burpee – Slam ball. 

WOD 15:00 AMRAP: 

  • 5x Thrusters (135/95) 
  • 10x Toes to bar or 10x V-ups
  • 30x Double under 
  • Run 50m 

Cool Down: 4 Sets: 20x Hollow rocks, Rest between Sets

 

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