Tuesday
Baseline
Mobility drills
3 rounds
10 Ball Slams
10 Ball Thrusters
10 Shoulder Taps
Strength
*3 sets, 6-12 reps
1A- Deadlift
1B- Pushup
1C- Roll glutes with ball, 30-60 sec
2A- Lunge
2B- Pull-up
2C- Stretch Hamstrings, 30-60 sec
* Remember, all the progressions are posted on the wall! Start with the progression/ weight that is appropriate for you to achieve between 6-12 reps per set. Write down what you do every time!! I can’t stress the importance of keeping track of your strength work enough! Once you are consistently getting 12 reps every set on a given exercise, it’s time to move up to the next progression/ weight.
Work Capacity
Tabata
KBS/ Pushups (alternating)
Hollow Body/ Plank (alternating)
Durability
Stretching