FYF Workout

9

By: Matthew Owen

APR

07

Friday at 10:02pm


Workout:
Warm Up with:
3x20 Air Squat +
3x10 Shoulder Dislocate +
3x10 OHS @ PVC +
2x20m Lunge +
2x20m OH Lunge @ 10-15# DB
Then
10x Goblet Squat (Guys @ 53-72#, Ladies @ 25-35#) +
20m Walking Lunge +
100m Sprint on Rower @ OR
10cal Sprint on Assault Bike
Rest 1-2 minutes, Ten Rounds
Then
(30/30) Mountain Climber/ FLR Combo +
Rest 30 seconds
Six Blocks
Then
"Cool Down"


Notes:

Summer, AJ, Mel, Matt Aubrey, Nate, Zac, Ashley, Jen

G2 Advanced Strength & Conditioning, O'Fallon, Illinois


Energy management is very important when you're dealing with a workout that involves ten rounds and negative splits each round.
Everything is tight.
Having your athletes track their progress during a long workout is a great idea. It can provide feedback both positive and negative and keeps the mind focused on the task at hand.

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