"Monday, October 24th + Wednesday, October 26th, 2016 Workouts"

vagabond-trunk-or-treat

Monday, October 24th, 2016:
3 Minutes Zone 1 Airdyne/Assault/Run
+
Stretch Coach Option x 3-5 Minutes
+
Review DB Push Press Movement
+
Game/Agility Choice
+
Conditioning of the Day:
AMRAP 7 Minutes of the following:
50 Meter Shuttle Run(10 Meter Increments)
10 Box Step-Ups
20 Second Front Lean Rest
10 Air Squats
+
Rest 3 Minutes
+
AMRAP 7 Minutes of the following:
Repeat above, but this time 20 second plank holds.

Wednesday, October 26th, 2016:
3 Minutes Zone 1 Airdyne/Assault/Run
+
Stretch Coach Option x 3-5 Minutes
+
Introduction of KB Deadlift, Angry Gorilla Stance, and so on. May use blocks to lift off of, to help enhance position.
+
Game/Agility Choice
+
Conditioning of the Day:
On the Minute, Every Minute x 16 Minutes of the following:
Minute 1: 35 Second Assault/Airdyne Ride
Minute 2: 30 Second Bear Crawl
Minute 3: 35 Second Burpees
Minute 4: Rest