9.18.18 Tuesday

PERFORMANCE/FITNESS
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
B. Four Sets:
Back Squat @23X1 x 3 reps  **Heavy as Possible Here** 
Rest 10s
Goblet Jumping Squat x 15 seconds Amrap
Rest 20-30 seconds
Double Kettlebell Bent Over Row @3030 x 8-10 reps
Rest 90-120 seconds
C. “Thank you for being a friend” 
Complete as many rounds and reps as possible in 7 minutes
12/8 Cal AB
6 Renegade Row 50/35# per hand (L+R =1)
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
7 Goblet Squat 70/55#
7 Burpees
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart