Warm Up
Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings
Conditioning
For accumulation, not for time
1 mile ruck with 30#/20# this is a walk
1 mile ruck with 30#/20# this is a walk
Strength
Back squat
Work to moderate weight
Then
On the minute for 10 min
4-5 reps adding 5-10# from last week we should be about @68-70%
Work to moderate weight
Then
On the minute for 10 min
4-5 reps adding 5-10# from last week we should be about @68-70%
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15