Thursday, September 15, 2016


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


Coach chooses warm up
Warm up technique for strength work


Every 90 seconds for 18 minutes (4 rounds)
Round 1: Max effort Strict Handstand Pushups
Round 2: 30 Second Handstand hold
Round 3: 20 shoulder taps

Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. Do shoulder taps in plank if you cannot do them against the wall.


5 Rounds:
500 Meter Row
20 Jumping Squats  

Notes: L1: Jumping Air Squats/No barbell
L2: 35/15
Rx: 45/35

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

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