Friday 9/7/18

flex friday big dea.jpg

Warm-up:

General: 200m Jog
Dynamic(10yds each):
Quad Pull-Toe Touch
Scoops
Walking Figure-4
Toy Soldiers
Side Lunge (both sides then turn)
Shuffle
Shuffle
High Knees
Butt Kicks
Jog 50%
Run 75%

Workout:

Strength(full Body):
A1. Barbell Hip Extension 3 x 10 (MAX weight for 10 w/ perfect form)
A2. 1/2 Kneeling KB OH Press 3 x 10/side

TABATA:
HSPU (L1: Seated press with DBs or Barbell)
Situps/GHD Situps
Wall Balls(20/14)
Chest to bar pullups (L1: Kipping Pullups, Sc: Banded Chest to bar, ring row to chest)

Post:
B1. Split Squat Hold 2 x 30sec./side
B2. MB rotational Slams 2 x 10