Monday 03.16.15

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FITNESS

A. 4 or 5 Sets

4 Non-Alternating Reverse Lunges each leg  (Pause at bottom)

5 Shoulder press 20X1 (use bar unless limited in ROM or Posture control)

-Rest 90 sec to 2 min (Roll/Stretch Calves)

-Try to increase total weight lifted (volume) from Last week (Thursday)

B. Partner 10 Minute AMRAP:

5 Single Arm Thrusters (each arm)

5 Box Jumps

5 Burpees

FITNESS

A. 4 Sets of:

8 Front Squats + 2 Push Presses + 1 Split Jerk

B. Partner 10 Minute AMRAP:

5 Single Arm KB Thrusters 35/25

5 Box Jumps 30/24

5 Single Arm KB Thrusters 35/25

5 Burpees

*Partner A finishes 1 full round then Partner B goes….

HEALTH & FITNESS

C. Injury Prevention x 3 Sets: (on own/homework)

5 Pronated Ring Rows

10 Leg Raises (hanging or lying)

12 Lying Shoulder Ext rotations

 

 

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