This week combines a mix of work capacity and strength. The goal with maintenance is to work all the muscles that are not being worked during our sports. The goal is to balance back out the body, by making certain muscles fire. This week we continue to strengthen and maintain core, hip and explosive strength. Also we work at maintaining our anaerobic system.
Warm up
(4 rounds)
10x squats
30x jump rope
20x step-ups
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(10 rounds)
30 sec sandbag cleans/ ball slams (5 rounds of each)
30 sec rest
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(10 rounds)
Every minute on the minute (EMOM)
4x burpees
6x alt lunges
8x swings
(change numbers if needed)
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(5 minutes) As Many Rounds as Possible
10x bounds
8x squat jumps
6x dumbbell clean
10x situps
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(3 rounds)
10x bar russian twist
10x cheater ankles to bar
10xea bird dog
30x flutter kicks
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stretch
