New week!

 

ACTIVATION/INJURY PREVENTION:

EMOTM X 3:00

1st – :45 Standing Banded Psoas Marching

2nd – :45 Banded Lateral Walking (1 step left and 1 step right)

3rd – :45 Cuban Presses (5-8#)

 

STRENGTH:

Back Squat

2 sets of 5 reps @ 83-85% 1RM (3:00 clock)

* Warm ups – 50×5, 65×3, 75×3, 80×2

 

WORKOUT:

Every 1:00, 1:15 or 1:30 on the clock for 15:00 complete the following:

3/5 CTB Pull Ups (Chin Above, CTB Jump or Row)

10 Med Ball Slams (20-25/30-40# Ball)

20′ Med Ball Walking Lunge (20-25/30-40#)

* The goal is to stay aerobic so each round should be evenly paced and you should pick a time frame that allows for roughly :20 rest between rounds the entire way

Justin VanBeek

Written by: Justin VanBeek

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