Good Morning work
+
Some type of intense single leg movement
+
AirBike, 30 sec as hard as you can manage x 5 sets, 2-3 min b/t - rest period is dependent on how hard you can actually get going
Saturday
Sled Push/Grind, @ high load, push it as fas as possible in 10 minutes
+
AirBike, 10 minutes @ EZ effort
Sunday
Good Morning work
+
10 rounds for time:
Sled Push/Grind, @ high load, push it as fas as possible in 10 minutes
+
AirBike, 10 minutes @ EZ effort
Sunday
Good Morning work
+
10 rounds for time:
10 Alternating Step-ups onto 24” box
10 Air Squats
+
Reverse Hyper, 30 reps x 4 sets, 1:30 min - nothing heavy, just get a good burn going
Monday
Core work of some kind
+
AirBike, 3 min @ high effort/3 min @ EZ effort x 5 sets
+
Core work of some kind
Tuesday
Good Morning work
+
+
Reverse Hyper, 30 reps x 4 sets, 1:30 min - nothing heavy, just get a good burn going
Monday
Core work of some kind
+
AirBike, 3 min @ high effort/3 min @ EZ effort x 5 sets
+
Core work of some kind
Tuesday
Good Morning work
+
Reverse Hypers @ 1010, 10 tough reps x 5 sets, 1 min
+
Reverse Sled Walk (wear a harness), 2 min grind/continuous x 4 sets, 3-5 min rest
Wednesday
Core work of some kind
+
500ft Walking Lunges for time (perform 10 air squats every 20 lunges)
Reverse Sled Walk (wear a harness), 2 min grind/continuous x 4 sets, 3-5 min rest
Wednesday
Core work of some kind
+
500ft Walking Lunges for time (perform 10 air squats every 20 lunges)
+
Core work of some kind
Core work of some kind
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