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