WEDNESDAY

10 min

Movement Warm-up

·  400-meter Run Or 20/15 Calories

Coach’s choice of banded movements to improve:

·  Shoulder mobility

·  Hip & ankle mobility

·  Squat depth

Strength Development

Front Squats

4 – 4 – 4 – 4 – 4 

@ 3 minutes/set

(add weight each set)

Focusing on:

·   Braced core & good rack position

·   Strong leg drive

Strength Development

Deadlifts

4 – 4 – 4 – 4 – 4

@ 3 minutes/set

(add weight each set)

If time permits

400-meter run or 20/15 calories

Focusing on:

·   Braced core & back position

·   Strong leg drive