THURSDAY

calf pumps, air squats w. twist, Shoulder & Glute activations (band), push up complex

scap pull ups, lat pull backs, hollows, and arches,

Warm-up

·    800-meter Run or 40/30 Calories

·     Mountain climbers

·    Shoulder mobility

·    Ankle mobility

·    Squat mobility

Strength Development

DB Bench Press

5 – 5 – 5 – 5 – 5

@ 2 minutes/set

Back Squats

5 – 5 – 5 – 5 – 5

@ 3 Minutes/Set

If time permits

800-meter Run OR 40/30 Calories

Remember:

·     Good back and feet position

·     Braced core

·     Tension through whole body

Aim for:

·   Strong leg drive

·   Strong active shoulders