Deads and sprints*

* Take the workout at the pace you need to either recover from the week or kick it up if you feel good

 

CORE STABILITY:

Side Bridge Hold w/ Movement

* 6″ Side Leg Raise with 3 sec hold followed by a knee tuck with a 3 sec hold

* 2:00 for quality on each side

 

STRENGTH ENDURANCE:

Deadlift

10-10-10-10 (3:30-4:30 clock per set)

* Drop all these reps and completely reset in each OR practice larger unbroken sets, but keep perfect body positions

* 40%, 50%, 60%, 65-75%

 

WORKOUT:

3 Cals on the Rower

1 60′ Shuttle Run*

* From end of the Rower to the Center wall and back with the Rower set under the East rig

6 Cals on the Rower

2 60′ Shuttle Runs

9 Cals on the Rower

3 60′ Shuttle Runs

12 Cals & 4 Shuttle Runs…

* 6:00 AMRAP *

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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