11.17.16 Training Sessions (1)

 

GENERAL FITNESS
MOVEMENT PREP:
800m Jog, nose-only
Then:
10x Balancing Leg Swings
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
10x Half-Bridges + 2x(5-10s Full Bridges)
15m Lunge/Hinge + 15m Calf Walk
2x15m Tin Man Walk
2×10 Dislocates
3×10 Goblet Squat, climbing
2×5 Tuck Jumps
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
“Aerobic Day”
Every 10:00 minutes:
400m Sprint +
30 Calorie Sprint, any machine +
200m Sandbag Shuttle +
20x BB Jump Squats
4 rounds
Then:
10-minutes of self-care

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A