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Stretching:
Couch stretch hamstring stretch banded lat stretch :30 scap retractions Activation: 2 rounds 10 glute bridges 7 air squats 5 toes to bar 5 wall balls :30 row |
Back squats (15:00)Back Squat, start every 2:00 For Total Load: 5 Sets of 3 *Aim to increase weights from 6.17.22 - The idea here is to complete heavier loads across all sets. - Score: Enter all 5 sets. Overall score will be the sum total load. |
10-dinitis"10-dinitis" On the 2:00 x 10 Rounds: 15 Wallballs 20 / 14 lb to 10/9ft. 10 toes to bar Max Calorie Row *Score: Total Calories - Conditioning Category: Grindy Threshold -don’t sit on the wallballs - Wallballs: Completed in 1-2 sets in less than 45 seconds. - TTB: Completed in less than 45 seconds. -100 total Toes to bar, adjust to your conditioning level - Row: Athletes should have at least 30 seconds on the rower each round. WALLBALLS - Reduce Loading/Target Height - Single Dumbbell Thrusters Toes to bar -reduce reps - Weighted Sit-Ups - Sit-Ups ROW - Max Cals On Any Machine - Max 10m Shuttle Runs - Max Box Jumps (No Rebounding) |