Strength Cycle Week 4 Day 1

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds:

10 KB Windmills (5 each side)

10 KB Goblet Lunges

3) Lower Body Strength

Every 90 seconds for 7:30 (5 sets):

6 Barbell Front Rack Lunges (3 each leg)

--2min transition--

Every 90 seconds for 7:30 (5 sets):

12 Single KB Suitcase Deadlift (6 each side)

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

10 DB Step-ups

15 Toes to Bar

200m Run

*Pace: Aggressive: 4 Rounds, Solid: 3.5 Rounds, Limit: 3 Rounds

Beginner: 25/15, 16/12”, Lying Leg Raises

Intermediate: 35/20, 20/16”, Hanging Straight Leg Raises

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”