2.15.2019 Warm-up PVC Upright rows x 10 PVC Around the World x 10 (R/L) Arm circles x 10 (R/L) RKBS x 10 (medium weight) Cobras x 8-10 (coaches choice on your count) Quad Stretch x :15-20 per side Push Up Lunge x 6 per side Standing Hamstring Stretch x :15-20(both legs) Side lunges x 20…

2.14.2019 Warm-up Air Squats x 15 PVC Lat Stretch(On box) x :30 PVC Lat Stretch (wide) (On box) x :30 PVC passes x 12 PVC Upright Rows x 12 Push up lunge x 6 per side Cobras x 8-10 (coaches choice on your count) Pretzel* x :20 (R/L) Wall Squats** x 12 (slow) RKBS x…

2.13.2019 Warm-up 1:30 of dubz/singles PVC Upright rows x 10 PVC Around the World x 10 (R/L) Arm circles x 10 (R/L) RKBS x 10 (medium weight) Cobras x 8-10 (coaches choice on your count) Quad Stretch x :15-20 per side Push Up Lunge x 6 per side Standing Hamstring Stretch x :15-20(both legs) Side…

2.12.2019 Warm-up High Knees(in place) x :15 Butt Kickers(in place) x :15 Side Lunges R/L x 10 per leg Fire Hydrants x 10 per leg 90 Hip Rotations x 10 per leg Pretzel x :20 per side Banded Hamstring x :15 per side Calf Stretch x :15-:20 per side Metcon (AMRAP – Reps) 9 ROUND…

2.11.2019 Warm-up Weightlifting Strength: 15 min 6×3 SN Balance *Goal – speed receiving the bar (pull the body under the bar with fast feet) Metcon (AMRAP – Rounds and Reps) 25min AMRAP 100m OH Plate Carry (45/25) 15 BJ 10 Plate Burpees Strength Programming Back Squat – Build to a heavy 3×3 4×8 Glute Bridges…

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