Warm Up 5-10 minutes – ride, run row or use multi directional movement patterns
Dynamic Stretch – 5-10 minutes
Prep: 3 sets
Opp Arm/Opp Leg x 15ea
Butt Burner x 8ea
Rev Push Ups x10
Ladder Drill – High knee run 1 foot every box to run x 4
Bucket #1: Set 1 is 24 total reps of each ex.; Set 2 is 16 total reps; Set 3 is 8 total reps
Golf Squat
Burpee
Dolly Tucks
Intervals x 4 (20 sec work/10 sec rest)
Bucket #2: 4 sets
Water Buckets x 10ea
Sumo Walk & Curl x 1 lap @ 15 yards
Box Jump x 5
Cool Down: Static Stretch
Home or Body Weight Workout: 15-20 minutes of as many rounds as possible
Rev Push Ups x 5
Butt burner x 10ea
Iso Seated Towel Row Hold x 30 sec
Mountain Climbers x 10ea
Conditioning: 2 sets with a 3 min rest between sets
5 sec on/15 sec off (@ 85-90% HR max) x 25
Enjoy & Stay Active!
The Last 30 Posts
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- Which is better Post-Workout, whole foods or a liquid supplement? - May 10, 2013 - 0 comments
- 5 Ways to Overcome a Training Plateau - May 6, 2013 - 0 comments
- CATZ is Boston Strong - May 2, 2013 - 0 comments
- Where are you on the Speed-Strength Spectrum? - April 30, 2013 - 0 comments
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- The Boston Cannons lend a helping hand. - April 21, 2013 - 0 comments
- Par for the Course - April 14, 2013 - 0 comments
- Boston Marathon Eve - April 14, 2013 - 0 comments
- Boston Breakers College Academy to debut in May - April 11, 2013 - 0 comments
- Less than a week till Boston - April 9, 2013 - 0 comments
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