Fri 9/8/17 : Back with Legs : Athletic Power

AMRAP = 6 min then switch = 12 min total
Group A
  • Suspension 1-Arm Row x 6-10/ arm (single handle, mid length)
  • Suspension 1-Leg Lunge x 6-10/ leg (hop for advanced)
Group B
  • Renegade Row to Jump Crunch* x 6-10 (medium db) * jump feet towards hands each row
  • Front Lunges x 6-10/ leg (medium db)
EMOM = 3 min
  • Bent Over Wide Row x 6-10 (medium db)
  • Weighted Squat Jump x 6-10 (1 medium db)
  • Rest x ROM

EMOM = 3 min

  • Weighted V-Ups x 10 (1 medium db)
  • Plank Body Saw x ROM

Timed: Tabata 20/10 sec x 4 Sets = 4 min

  • Straight Arm Pull Downs (medium band over pull-up bar)
  • Weighted Speed Squats (1 medium db)
Recovery:
  • Foam Roll : quads, IT
2017-09-03T16:20:33+00:00

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