Monday, April 30, 2018

4-30-18



Monday

Warm-up:
400m run
Squat band warm-up

Strength:
10 mins on the clock (set every 2 mins)
Work to a heavy 5 rep set of front squats (5 total sets)
10 mins on the clock (set every 2 mins)
Work to a heavy 5 rep set of back squats (5 total sets)

Skill:
10 mins (3 rounds in each station.)
Parrallett
mini routine: front push up position, push up, shoot through, dip, L-sit, knee tuck
Handstands
Wall walk ups, wall supported, rack with band, free space.

WOD:
4 rounds for time (20 min time cap)
40 double unders/80 single unders
30 box jumps
20 KBS
10 burpee
 

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