workout #1 BB warm up
1. 30 dislocates (PVC pipe)
2. 30 RDL's
3. 30 front squats
4. 30 push presses
5. 30 back squats
workout #2 skill (gymnastic movements)
dips (box, bars, or rings)
pull ups (kip, strict, muscle ups)
10 min. of work
workout #3 partner conditioning
stations
1. box steps (harvards)
2. toe touches
3. climber
4. rope jump (practice double-unders)
5. lateral box run
6. slide board climbers
7. full sit up
8. row (concept 2)
work for 45 sec, 15 sec to transition.
P1 works at station
P2 jogs while not at station
complete between 1 or 2 rounds
No comments:
Post a Comment