Monday Fun day …. wear socks

Warm up 

LINE DRILLS 

 

Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂

Curcuit 1    Times on the side are what you are aiming for,

you may only get 12 speed squats out in 25 sec…. record that! or

beat total time of 1:45 !

LEG CRANK……. RETEST ,,,, NO DID’NT FORGET

25 sec   A Speed Squats – below parallel        24 reps

35 sec   B Alternating Lunges                          24(12 ps )

30 sec   C Alternating lunge jumps                  24(12 ps )

15 sec   D Depth Jump Squats to parallel             12 reps

 

Strength

Bench press or 2 rm cleans ….

chose the  clean

alternate with 10 wall balls

ring rows or banded pulls for bench press

 

FOR TIME  ” Rachel”  Pick one

4 rds

• 6 hang cleans
• 200 m run
• 12 box jumps

4 rds

• 5 tempo front squats
• 4x side shuffles with MB
• 2 rope climbs