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Wednesday, December 12, 2018

11
Dec

Wednesday, December 12, 2018

GROUP WARMUP
3 sets –
5 Front squats
5 Push press
5 Thrusters
SPRINT TEST
For time:
300 meter run
25 Thrusters
20/15 Air bike calories
*10 minute total time cap
*heats of 7 every 10 minutes
BILATERAL/UNILATERAL LEG & GLUTE WORK
3 Sets of:
5 Hip thrusts
7 Landmine squats
10 Steps of front rack kettlebell walking lunge
MOBILITY
1:00 passive bar hang
:30 each side soles stretch
:30 each side gastric stretch

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