GROUP SESSION: Friday, January 31st 2020

 

 

Part 1: Squat Strength Flow
EMOM for 15 minutes:
Min 1: Front Squat x 8 reps
Min 2: Weighted Sit-ups x 30 sec
Min 3: Push-ups x 15 sec

Part 2: Muscle Endurance/Conditioning
50 sec: Wall Balls + 10 sec: Rest
50 sec: Jump Rope + 10 sec: Rest
40 sec: Wall Balls + 20 sec: Rest
40 sec: Jump Rope + 20 sec: Rest
30 sec: Wall Balls + 30 sec: Rest
30 sec: Jump Rope + 30 sec: Rest
40 sec: Wall Balls + 20 sec: Rest
40 sec: Jump Rope + 20 sec: Rest
50 sec: Wall Balls + 10 sec: Rest
50 sec: Jump Rope

notes:
– Strength work: add weight from last week. Any push-up variation can be used for min 3.
– If you are great at counting reps, keep track of BOTH total wall balls and total Jump Ropes.
– Jump rope can be double unders, thunders, speed rope, or any jump-roping variation.