9/5/15

9/5/15

 

1. Strength Accessory Work (done first and used as a warm up)
2 rounds not for time:
15 DB Tate Presses (
https://youtu.be/VGEQb-9IT10)
15 DB Skull Crushers (
https://youtu.be/bTfhYeYXcy8)
15 DB JM Presses (
https://youtu.be/B5dWDNaG0bw)
15 DB Close Grip Bench Presses (
https://youtu.be/FoTHtvHuKHU)
15 Banded (around the neck) Good mornings (
https://youtu.be/LiR3hhyDj6U)

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2. Conditioning
“Partner Rene”
10 Rounds: (1 athlete does full round then partner does full round)
200 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

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LEVEL III (do individually and if able wear 20#/14# weight vest the whole workout)
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees