Coach’s Note: this programming is for the 0630, 0900, 1300 classes; open gym athletes will work with an adjusted or self-directed workout.
Emphasis: Push, Squat, Carry, Ab Isolation, Endurance
A) Prep
B) KB Complex: You-go/I-go; 15m
- 1 Press
- 2 Rear CL Lunges
- 3 Squats
- 2 Front CL Lunges
- 1 Press/Push Press
Note: “A”s complete on left, then “B”s on left; “A”s on right, “B”s on right
C) Endurance (25m)
- 8 sandbag front squats and 100m run; walk back
- 200m sandbag any-how carry
D) Ab Isolation
- 3 rounds of:
- 20 unloaded deadbugs
- 10 hand-load deadbugs
- 30 pause mountain climbers