Tuesday, August 2, 2016

Testing Week…..

Wingardium Leviosa! #harrypotter

Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Coach chooses warm up
Warm up technique for strength work

5 Minute max effort rope climb

Notes: As many rope climbs as possible in five minutes.
L1: rope lowers
Rx+ Legless

5 minutes rest

Run:
400 Meter Run for Time

Elizabeth

21-15-9
Squat Cleans
Ring Dips

Notes:
L1: DB 15/10, bench dips
L2: 95/65, banded ring dips
Rx: 135/95

Cool Down

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings