Strength & Conditioning – Thursday 8/31

A)Warmup: 5 Minute AMRAP

Alternating Front Lunges x 20

Burpees x 5

Alternating Reverse Lunges x 20

Leg Swings x 20 (each side)

 

B)Strength:

Front Squat 3×10 – Rest 30-45 Seconds Between sets

 

Banded Hip Series: 4 Sets

Lying Banded External Rotations x 45 Seconds

15 Seconds Rest

Glute Bridge Banded Abduction x 45 Seconds

15 Seconds Rest

Seated Banded Abductions x 45 Seconds

15 Seconds Rest

Banded Lateral Walks x 45 Seconds

15 Seconds Rest

 

C)MetCon:? 5 Sets

Suicide Sprints – Cones @ 10, 20, 30, 40 Yards

200m Farmers Carry (53s/35s)

60-90 Seconds Rest between sets

 

D)Core:

Overhead Plate Situps 3 x 20

Pause Russian Twists 3×15 each *Pause at each side*