8.7.18 Tuesday

PERFORMANCE/FITNESS
Front Squat Prep 
A. X Band March x 30s
B1. Wall Squat w/ Pause x 5 reps x 2 sets
B2. Wall Angel x 5 reps x 2 sets
C. Air Squat x 5 reps x 2 sets
D1. Goblet Squat @5s down 5s Up x 3 reps x 2 sets
D2. Ring Row w/ 3s hold at top of Each rep x 5 reps x 2 sets
E. BN Front Rack Hold w/ Partner Assistance x 20s x 2 sets
B. Four Sets:
Front Squat @30X1 x 5 reps
Rest 20 seconds
Double Kettlebell Bent over Row w/ 3s hold at top of Each rep x 6-10 reps
Rest 90 seconds
C.  “Hurricane” 
Complete as many rounds an reps as possible in 7 minutes
2 Dumbbell Front Squat 50/35#
2 Burpees
4 Dumbbell Front Squat 50/35#
4 Burpees
6 Dumbbell Front Squat 50/35#
6 Burpees
8,8, 10,10 etc..
Rest 3 minutes
Complete as many rounds an reps as possible in 7 minutes
2 Toes to Bar
2 Box Jump w/ step down 24/20″
4 Toes to Bar
4 Box Jump w/ step down 24/20″
6 Toes to Bar
6 Box Jump w/ step down 24/20″
8,8, 10,10 etc..
D. DeCompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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