Saturday, November 9, 2012

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
DB/KB Thruster. 4 (sets) x 12 (reps).
BB Lunge with BB in the Front Rack. 2x 20 each leg.
BB Bent Row. 6 x 4.

Optional:
Box Jump. 2 x 8.
Single Leg Squat. 2 x 15 each leg.

Conditioning:
Complete 5 x 500m rows with 90 seconds rest.

Stretches:
Downward Dog, Pigeon, Hip Flexors and Lower Back.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s