Warm-Up For the Week
Mobility
- 1m Free Flow
- 2x30s Jump Throughs
- 2x30s Oblique Openers
- 2×60′ Crawl
Loaded
- 2 Rounds of KB Complex:
- 5 Standing Hinges
- 5 Goblet Squats
- 2×3+3 Halo Lunges
Monday: Endurance Intervals
4x4x45/15/60 of: a) Down and Ups, b) SB Step-Ups, c) Ski/Row, d) 3 Air Squats and 3/3 Rear Lunges
Tuesday: Tabatas
4x8x20/10/30 of: a) Jump Squats, b) Thrusters, c) Ball Slams, d) Hollow Hold
Wednesday: AMRAP15 plus Ab Iso
AMRAP15 of: 5 Goblet Squats and 30′ Suitcase Carry
Ab Iso: 3x2x45/15 of Hollow and Plank
Thursday: Coaches’ Selected Torture
Friday: Steady State
3x3x2m of: a) DB Step-Ups, b) HDSB Carry, c) Clean and 30′ Carry