Date: Wednesday, June 5th
Warm-Up & Mobility: coaches choice
Skill: Tabata Crunches
Strength: 3 sets: Max effort bar hang
Rest :90 between efforts
Conditioning: “Fire Fly”
:30/:30 Work/Rest Intervals for 30 Minutes.
Start at any station – Work in numerical order and rest every 5th minute.
- Sled Push 45/90/135
- Banded Rows
- Goblet Squats 26/35/53 H – Air Squats
- Hollow Rocks H – Hollow Hold or Crunch Hold
Weighted hollow rocks 10lbs
Coaching Notes: On the sled push, focus on taking BIG steps, use the back foot to help propel you forward as you gain momentum. For the whole workout, keep a number in your head of what rep scheme you can maintain across all 6 rounds. FYI, the rest will seem shorter after the first few rounds.
Cash Out: 3x Bike .5 mile / 12 sit ups
10L/10R Banded tricep ext
12 hip ext.
15 lateral raises