Workout

Week of 10/3

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DAY 1

Warm up
Squat-2-Stand, spidey crawls, ITWA

Strength
15-12-9
Step Downs/ side
KB BO Rows
Balboa kicks

5 min of Bench Press @ 40%

Finish
4x
Broad Jumps
Struggle Bugs
Frog Hops
3 Skin the Cats

 

DAY 2

Warm up
PVC shoulder drills, snatch complex

Strength
10-5-3-1-1-1
Snatch progression
6 T2B

10min
100 M Row
10 Ball Slams
10 Heavy KB Swings

Finish
4X
15 M Lunge>
10 Sec Free Handstand
15 M lunge<
5 Burpees

 

DAY 3

Warm up
MOB, 5 min shoulders, 5 min hips/back

Strength
Partner Up
2X
60 Total GTO w/ bumper
20 Total Tire Flips
120 DU's or 360 SU's
20 Total Pull Ups

Finish
3X12
SB Table Tops
Windshield Wipers
12 sec Flutter Kicks

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