Wednesday, April 18th

Elite Strength and Conditioning

Warm Up

300 m run or 400 m row
30 s twisted cross
10 squat complex
5 bear complex

Notes:

MetCon

4x3 45:15
back ext
DB high pull
DB row
bear crawl

Notes:

Core

4x3 30:15
5 cal hamstring row
12 DB v-up (6/arm)
12 single arm row (6/arm)
30 russian twist

Notes:

MetCon

300 m run
30 slamball
30 wall ball
200 m run
20 slamball
100 m run
10 slamball
10 wall ball

Notes:

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