10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET STRONG
Back Rack Reverse Lunge 1:00 on 3:00 off
Max Reps @ 95/65
Max Reps @ 135/95
Max Reps @ 185/125
GET FIT
10 Rounds of:
100m Run
10 KB Swings 53/35
7 Toes to Bar
18 Min Cap
COMPETITORS EXTRA
200m Run
30 Deadlift 225/155
30 Box Jump Overs 24/20"
200m/20/20,
200m/10/10
12 Min Cap
COACHES NOTE:
The weights on the lift are suggestions. You can let athletes pick their own weights by simply describing the sets as: Light, Moderate, and Challenging. They should be able to keep the barbell on their back for the entire minute no matter how many reps they get. As always, control and technique are most important.
ATHLETES NOTE:
The only thing that's supposed to get challenging during this workout is the number of rounds. Each movement on its own should be UB and simple. It's all about your ability to pace for the long haul.
Routine 6: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)