Wednesday – 041719

A10
8 Rounds: Tabata Banded Sprints
1 Minute: Burpees
8 Rounds: Tabata Squat Throws (Rest with Slamball held in front rack position)
1 Minute: Burpees 



A20
8 Rounds: Tabata Banded Sprints
1 Minute: Burpees
8 Rounds: Tabata Squat Throws
1 Minute: Burpees
8 Rounds: Tabata Banded Sprints
1 Minute: Abmat Sit-Ups
8 Rounds: Tabata Squat Throws
1 Minute: Abmat Sit-Ups 


Today is a test of speed – all-out speed. Come ready to go fast, and come ready to sweat. Even when you start to get tired, keep the ‘fast’ mindset in tact; while the top speed may be less, if you give 100% of whatever you have left in that moment good things will happen.



Built Body
Strength:
Barbell Front Rack Lunges 6 x 10 (5 per leg)
Tall Box Jumps 6 x 5

Core:
10 Minutes:
Circuit style:
16 Strict Knee Tucks
20 Barbell Side Bends
30 seconds: 2x Torpedo Overhead Hold

Conditioning:
As fast as possible:
10-9-8-7-6-5-4-3-2-1 reps:
Push-Ups
Kneeling Plate Presses

Mobility:
Banded Lat Stretch – 90 seconds per side

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