04-29-16 Friday

Skill:

  1. Kossack Squats
  2. Rotation Lunge & Twist
  3. Duck Walks
  4. Light Goodmornings or RDLs

Strength:

  1. BB Front Squats (80% of best weight) 4sx3r
  2. BB Push Press (70% of best weight) 4sx3r

Conditioning:

Team Name Workout

A- 50 Plank Jacks

B- 20 Crunches

C – 30 Squats

D – 15 Pushups

E – 15 Pullups

F – 10 Burpees

G – 40 Plank Jacks

H – 20 Squats

I – 30 Plank Jacks

J – 15 Box Jumps

K – 10 Pushups

L – 20 Pullups

M – 20 Burpees

N – 25 Burpees

O – 20 Plank Jacks

P – 50 Squats

Q – 30 Crunches

R -25 Pullups

S – 50 Crunches

T – 15 Burpees

U – 10 Pullups

V – 40 Squats

W – 40 Crunches

X – 10 Squats

Y – 30 Box Jumps

Z – 10 Crunches

As Partners, take both your full name (first, middle, & last) to determine your exercises. Once all exercises are configured, complete those exercises in order of your name for both partners.

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