Strength Cycle Week 2 Day 4

1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

100m Jog

20 Scissor Kicks

30sec Wall Sit

3) Conditioning:

Every 2 minutes for 10 minutes (5 sets):

200m Run

4) MetCon:

For Time:

25 Toes to Bar

100’ Handstand Walk

25 Toes to Bar

50 Push-ups

25 Toes to Bar

10 Wall Walks

25 Toes to Bar

*Pace: Aggressive: 12:00 , Solid: 13:30, Limit: 15:00

*no more than 2 sets on T2B, no more than 3 sets on push-ups, consistency on the HSW

Beginner: Lying Straight Leg Raises, Knees or Hands elevated Push-ups, 200’ Bear Crawl, half wall walks

Intermediate: Hanging Straight Leg Raises, Knees or Hands elevated push-ups, 200’ Bear Crawl, 3/4 wall walks

Advanced/Sport: as is