July 13, 2019 – Strength & Conditioning Programme

July 13, 2019 – Strength & Conditioning Programme

Fitness

A. Alternating Sets: Wall Walk, Row, Farmers Walk, Assault Bike, Alternating D-Ball Over Shoulder

7 sets, starting a set every 60 seconds, of:
A1. 3-4 Wall WalksA2. Row for 45 secondsA3. Farmers WalkA4. Assault Bike for 45 secondsA5. 5-6 Alternating D-Ball Over Shoulders

Performance

A. Alternating Sets: Wall Walk, Row, Farmers Walk, Assault Bike, Alternating D-Ball Over Shoulder

7 sets, starting a set every 60 seconds, of:
A1. 3-4 Wall WalksA2. Row for 45 secondsA3. Farmers WalkA4. Assault Bike for 45 secondsA5. 5-6 Alternating D-Ball Over Shoulders

Competitor

A. Alternating Sets: Wall Walk, Row, Farmers Walk, Assault Bike, Alternating D-Ball Over Shoulder

7 sets, starting a set every 60 seconds, of:
A1. 3-4 Wall WalksA2. Row for 45 secondsA3. Farmers WalkA4. Assault Bike for 45 secondsA5. 5-6 Alternating D-Ball Over Shoulders

B.

Accessory:
EMOM 12-16 mins:
1 = 6-8 standing towel KB curls (3010)
2 = 8-10 lying DB tricep extensions extensions (2011)
3 = 8-10 DB lateral raises (2011)
4 = 5 prone weight plate shoulder swimmer (3131)
Scoring: Not Scored

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