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10/1/17

September 30, 2017

Warm-Up: Coaches choice 5-7 min

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CoreWork: 3 rounds

1 min Plank Hold

1 min Side plank hip drops (:30 each side )

1 min anti rotation with band ( 10-12 reps each side )

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Strength- 1:00 / :15 for 4 rounds

Kb sumo deadlift high pull

Box step ups

TRX Pike-ups

Plank Up-Down

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Conditioning= EMOM 18

Min 1- 50 High Knees

Min 2- 30 Air squats

Min 3- 20 KB Lateral Lunges ( total reps )

 

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