W.U. Coaches Option
Strength/Skill: 3 sets, 21-15-9 of
- Bicep Curls (use a barbell)
- 90 degree Seated Military Press (Use Barbell or 2 DB’s)
- Single Leg Pistols (break down as low as possible, work on balance)
W.O.D 5 RFT of
- 10 x Hollow Rocks
- 20 x V-Ups
- 30 sec x Hollow Hold
- 40 x Hand Release Pushups
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ENDURANCE:
WARM UP
4 MIN BANDS
- Walk forward back
- Walk Left right
- Air squats
- Arm walk
4 MIN TABATA Bike / Row
36 MINUTE RUNNING CLOCK
Ascending Ladder 2-4-6-8…
- DB Thrusters
- Burpee Box Jump overs
- Plank Shoulder Taps
- Bicycles (2x)
At the beginning of every round 20 hollow rocks + 200 m run
CORE: 2 ROUNDS
- 15 High / Low Plank
- 15 Plank Jacks
- 15 Plank Tuck
- 15 v ups
- 15 x +os
