Monday, 061019 Fu

Function:

A. Overhead Hold Alt Lunge Step x 10-12 reps

– per athlete

: ex: barbell overhead, plate overhead, slamball , wall ball , kb etc

B. 5 rds

15 / 12 cal row

10 dB push press

10 DB front squats

**note – no rest for function

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Post class:

Running

100m sprint (building) x 10; rest = walk back

Rest 3 min

100m sprint, walk 50m , sprint 50m – rest :90 x 8

E. Becomplete

1. 10x – 50′ sled push, 50′ hand over hand pull – rest 1-:90 between

2. 6x – 10 slam ball throws (alt rotation sides) – rest 2 min between

3. Banded dead bugs; 10 reps each side x 4 sets

4. kB UP waiters carry’s – 40′ x 3 sets each side + 2 sets each arm kB bell up arm locked overhead

5. Weighted plank : 1 min holds x 4

6. Crossover symmetry

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