11-7-19 Lower body focus conditioning

Warm up
2 rounds of:

  • banded shoulder stretch (each side)
  • low lunge with psoas stretch (each side) aka samson stretch
  • hip opener

then, 3 rounds of:

  • 8 kb swings
  • 10 lateral skater jumps
  • 4 broad jumps

Conditioning work

Workout A)
complete 3 rounds or as many rounds as possible in a 12 min time cap:

  • 8 box jumps
  • 6 front squats @60%
  • 8 KB deadlift @65lbs or lower

Workout B)
complete 3 rounds or as many rounds as possible in a 12 min time cap:

  • 3 (40ft) sled trips
  • 7 burpees
  • 10 lunging wall balls

Workout C)
8 rounds of partner tabata abs 20 secs work/10 secs rest

*REST 2-3 mins between workouts

Training notes:
Sled: if you don't have access to a sled, substitute with 50 banded walks
Lunging wall balls:  if you don't have a wall ball or space to throw ball, substitute with 5 - lunge (right) + squat + lunge (left).  the whole sequence = 1 rep.

 

 


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