Thursday, January 7, 2021

Home Made Program

1. Strength

3 Rounds for quality

5/Side Goblet Cossack Squats

5/Side DB/KB Kang Squats

10 Weighted Frog Pumps

30s - 1Min Hip Thrust hold - weight up if possible.

2. Conditioning

3 Rounds Run 400M OR 2 Min Jumping Jacks OR 18 - 20 Burpees

30 Goblet Lunges

3. Mobility

Accumulate 3 Mins in OH Squat Position in as little time as possible

BUILT Program

1. Skill

3 Rounds

1:00 Max Distance HS Walk

Rest 1:00

1:00 Max Rep Shoulder Taps

Rest 1:00

2. Conditioning

8 Rounds

8 KB Facing Burpees

10 Double Russian KB Swings (53s/35s)

Rest 1:00