9.30.2015

WARM UP:
Jog 1 Lap then…

20 Dead Bugs
20 Single Leg Glute Bridges (10 & 10)
20 Bird Dogs
20 Glute Band Walks (10 & 10)

Jog 1 Lap then…

2 RFNT
10 Air Squats
10 Pushups
10 Situps

PART 1: FITNESS with a Partner

P1 completes a full round then P2 completes a full round. Each
teammate will individually complete 4 Rounds.

20/16 Cals Rowing
20 Wall Balls 20/14

PART 2: FITNESS

3 Rounds of: 40 sec work / 20 sec Rest
Side Plank
Plank Pushup Position
Side Plank
Hollow Rock Hold
Situp to Split

PART 1: SPORT: (With a Partner. P1 completes 3 Rounds than P2 etc…)
3 Rounds
20 Assault Bike calories
15 Toes to bar

3 Rounds
15 Assault Bike calories
10 Toes to bar

3 Rounds
10 Assault Bike calories
5 Toes to bar

PART 2: SPORT
Split Jerk 6×3 @70% – Drop and reset to blocks each rep
The speed and technique of this lift are the goal in this cycle,
improve both and weight will not be an issue.

PART 3: SPORT
SPEED Back Squat – 8×3 @60%