Friday Oct 25th

"Pre-Game"

At low intensity…

Part A

3:00 Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

3 Rounds:

3 Slow Wall Squats - Video

3 Walkouts - Video

3 Russian Baby Makers - Video

Part B

3:00 Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

Part C

3:00 Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

3 Rounds (low intensity):

4 Scap Retractions - Video

8 Superman Rocks

16 Overhead Circles (8 each direction) - Video

*Light plates (between 2.5-5# for the overhead circles


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