| Friday |
| Warm up |
| 1) 5 minutes: Dynamic Warm Up 2) 5 minutes: Slider sprints (hands on slider) >< x 2 + jumping lunges x 10 + dive bomber push ups x 5 3) 5 minutes: KB RDL x 8 + lateral lunges x 4 + Single arm press x 5/5 |
| Strength/Cond. |
| 50 cal row for guys/40 cal row for ladies Immediately into 50 goblet squats (53#/35# KB) 50 cal ski for guys/40 cal ski for ladies Immediately into max rep push-ups for 2 minutes 70 cal bike for guys/60 cal bike for ladies Immediately into dual DB ground toShoulder to OH x 30 |
Then: 25 x Windshield Wipers P Lot Run 50 x R Twists P Lot Run 50 x Alt V Ups P Lot Run 25 x Windshield Wipers |
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