December 18, 2018
1:15 minute stations / 15 sec transitions :
a) roll quads w/ pvc
b) easy-moderate bike
c) hip opening on rig
e) seated hamstring stretch
f) air squats x 20
- on hip opening and hamstring stretch, 30 secs on, 15 off, 30 seconds on.
Back Squat - 7 min wu + 4 sets, every 2:30 perform 2 reps.
- all sets at 80-90%
1 minute on/1 minute off of max burpee pullups
- level 2 - burpee + jumping pullup
- partner 1 does a minute of burpee pullups. at minute 2 partner 2 does a minute of burpee pullups accumulating as max reps as possible.
Posted on Tue, December 18, 2018
by Brad Weems