Strength & Conditioning workout for 12/11/19

Lower Body Recovery

Foam Roll: Quads, Hams, Calves

Couch Stretch

Pigeon

Strength: Seated Arnold Press/Wallsit

Within 12 minutes complete…

3 Sets:

8-10 Seated Arnold Press (both arms same time)

:30-:60 wallsit

*if you can go :60 no problem sit a plate on your lap

rest :90 b/w sets

Conditioning:

Chipper…. 15 Min Cap

10 KB Box Step Overs (single KB)

40 KBS

10 KB Box Step Overs

40 Wallballs

10 KB Box Step Overs

40 V Ups

10 KB Box Step Overs

40 KB Push Press (20/side, split however)

Comp: 70/52, Toes 2 Bar 24/20

Fitness: 52/35, V-Ups, 24/20

GPP: 35/25, V-ups, 20/16

Health: 25/20, Situps, Bodyweight step ups