Strength & Conditioning – 9/11

MONDAY 9/11

A)Warmup: 5 Minute AMRAP

Squat hold band abduction x 20

Leg Raises x 20

Supermans x 20

Speed Skaters x 20

 

B)Strength:

Box Squats 8×3

Rest 45 Seconds Between Sets

 

5 Sets:

Heavy Prowler Push x 25m

Camber Bar Good Mornings x 8

 

C)MetCon: 16 Minute AMRAP

9 Kettlebell Swings 53/35

9 Burpees

9 Bear Complex 135/95

9 GHD Situps

*Bear Complex = 1 Power Clean, Front Squat, Push Press, Back Squat, Push Press

 

D)Accessory:

Heavy Band Single Leg Seated Ham Curls 3×10 each

Wall Sit Banded Abductions 3×12 *HEAVY BAND*