Friday, January 5 2018

Strength Focus
Speed Box Squat
Every 30 seconds for 12 sets
2 Reps @ 60%
*Speed is on the way up, not down.

Speed Deadlift
8 x 1 @ 65%

Hip Extensions
4 x 8 @ 21X1
2 second lower, 1 second pause, quck and fast up (no momentum swinging you up, squeeze butt and hamstrings), 1 second hold at the top.

Tabata AbMat Sit-Ups

Gymnastics Focus
EMOTM 10
Burpee Box Jump Overs
Try 10 reps per minute.
If you miss a round do 3 less reps on the next round.