Saturday, September 10, 2016


Screen shot 2016-09-06 at 7.03.01 PM

Burpees are better with a partner


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


5 Rounds for time:
10 Synchro plate burpees (25lb plate)
400 meters in 100 meter relays with partner
15 Synchro Overhead Squats
Row 500 Meters while partner holds plank, switch

Notes: Plate burpees involve your chest hitting the plate at the bottom and standing up with the plate with hips open at the top.
L1: Oh Squats 45/35, OR Front Squats 45/35, or DB Front Squats 15/10
L2: 75/55
Rx: 95/65
Rx+: 135/95

Cool Down

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

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