MIAMI BOUND! Watch me on the turf page!  I’ll make everyone do live feeds 🙂

Growth & Development

A. Step ups every 3:00 x 4 sets (0,3,6,9)

8 reps x each leg ! difficult sets ** suitcase style with KB or DB

B. @ the 20:00 mark  TESTER

** keep rounds consistent!!  BUT TEST YOURSELVES.  Start paying attention to your bodies, see where you fatigue and see when you can hold on and give it a little more !!!

3 rounds for time

8 assault bike cals

12 Russian KB swings 53/35 rx

20 alternating walking lunges( please walk not in place we have plenty of space now)

12 sit ups

8 assault bike cals

+ 3:00 rest between each set ** use the entire rest ! you will need it if you are performing these correctly

PLEASE POST TIMES OR DOCUMENT THIS IN YOUR NOTES!

 

Performance

A. Push press heavy set of 4 for the day in 15:00 ** Last week we performed 5 reps so lets hit 5-10lbs heavier !!!

B. @ the 20:00 mark TESTER

** push yourselves!!! Testers are to TEST yourself.  This isn’t training, this is pushing yourselves beyond that!

3 rounds for time

20 wall balls 20/14

20 ab mat sit ups

20 hang snatches @ 75/55

20 calorie row

PLEASE POST TIMES OR DOCUMENT THIS IN YOUR NOTES!

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