Week 21 of Training

Vagabond Big Dumbbells

3/16

Warm Up; Outside if we can!

 Stretch Hamstrings and ankles

 Skill Back squat:

 A1:Ring Holds 15 sec x 3

A2:Side planks 30 sec each side x 3

A3:Russian step ups 8 each leg x 3

 

Workout:

5 rounds of:

run 100 M

10 cleans

10 Air squats

10 sit ups

 

3/19

Dynamic Warm Up:

 

A1: plank holds 45 sec x 3

A2:Partner ball toss sit ups 10 each x 3

 Skill review: Wall Balls

 

Amrap in 12 minutes of:

Run 100 M

10 wall balls

run 100 M

10 jumping pull ups

run 100 M

10 walking lunges