Wednesday, September 12th

Boot Camp Basics

No Workout scheduled.

Elite Strength and Conditioning

Warm Up

300 m run or 400 m row
20 sec on each:
high knee
air squat
inchworm
mountain climbers
hip complex
reach unders
yoga pushups
plank
glute bridges
high knee

Notes:

MetCon

4x3 45:15
sumo squat (12)
push-ups w/shoulder tap (10)
ladder high knee (forward, lateral)
RB lat pulldown

12 min AMRAP
10 cal row
15 wall ball shots
12 bicep curl
20 lunges

Notes:

Core

4x3 30:15
straight leg raise
reverse crunch
pendulum
hollow hold

Notes:

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