Wednesday:

Warm Up:

2 Rounds:

10 Arm Circles Forward

10 Alt. Lunges

10 Arm Circles Back Ward

10 Sumo Squats

“The Coach Doug Plank Series”

3 Times though… Move from Plank to pushups on Coaches Command!

:10 Middle Plank

2 Knee Pushups

:10 Side Plank (R)

2 Knee Pushups

:10 Side Plank (L)

2 Knee Pushups

*All times are approximate and up to the kindness of your coach !

Core:

Tabata: Hollow Rocks

:20 on/:10 off x 8 sets (4 mins)

Hollow hold or Hollow Rocks

*Can scale to reverse tabata as needed (:10 on, :20 off)

Conditioning:

Full Body Blowout (12 Min Cap)

20-15-10

Push Press

Squat

Sumo Deadlift High Pull

*Choose a weight that allows you to do every exercise in 3 sets or less each time. Same weight for all movements.. Can be Front Squat, Back Squat, or Goblet Squat

Cooldown:

10ea/ Arm Raises with Barbell on Trap

1:00 each of the grasshopper lunge hold

3:00 of Clean yo Stuff!