160308

Tuesday- LE + Therapy

10 min Aerobic warm up building to Z3 off feel

Complete 

+

10 min movement specific warm up/speed prep

Complete 

+

3 x 22 sec MAX EFFORT Assault Bike, 

rest 2 min

24 cals, 21 cal, 17-18 cal

rest 3 min

15 min AMRAP

20 Wallball, 20#

20 Ring Dips

20 GH Sit Ups

5+27

+

(From yesterday)

4 sets

20 sec Box Jumps, 24”

Rest 10 sec

20 sec HSPU’s, open standards

Rest 10 sec

Box jumps: 12, 9, 10, 11

Hspu: 15, 14, 13, 11

+

after full recovery

2 sets

Double KB Single Leg RDL @ no tempo, 10/leg

V-Ups, 30 reps

Complete. 70s.