Fri 9/29/17 : Back with Legs : Athletic Power

Equipment: Pull-up Bands, Leg Band, Medium DB, Heavy DB

AMRAP = 6 min

  • Pull-ups x max (goal 6-10)
  • Squats x10 (Heavy DB)
  • Squat Jumps x10 (touch floor)

Timed 30 sec each x 3 rounds = 6 min

  • Front to Back Lunge RIGHT
  • 1-Arm Renegade Row RIGHT
  • Front to Back Lunge LEFT
  • 1-Arm Renegade Row LEFT
AMRAP 10 reps each = 6 min
  • 1-Arm Row x 10 each arm
  • Reverse Back Extensions x 10
  • Box Jumps x 10
EMOM = 4 min
  • Deadlift x6-8 (keep leg band around ankles, just drop weight)
  • ROT : In Out Squat Jumps (Leg Band)
Recovery: Foam Roll
  • Glute
  • Hamstring
  • IT
2017-09-26T15:29:03+00:00

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