Thu 1. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
step ups
handwalk + push up
b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest
c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups
no equipment chair dips
scaled kneeling hand release push ups, tuck ups
CAGES
a) warm up 10min
800m run
2 rounds
10 samson stretch
5 handwalk + push ups
into
2 rounds
5 shoulder press
10 frontrack lunges
b) conditioning 15min
8 rounds
5 shoulder to overhead 40/30
10 frontrack lunges 40/30
200m run