Home Gym

Strength Week 3.
Push press 3 sets 5 @ 70-75% of Week 1 heavy single.
Rest as needed b/t sets.

Throwdown.
4RFT.
20 Shoulder to overhead 45/30kg.
15 Front squat 45/30kg.
20 Box jump overs 24/20.

Home Workouts
Minimal & No equipment.

Warm up.
3 sets.
5 Yoga push up.
10/side Side plank rotations.
10/leg Single leg toe touch.

Conditioning (Teams of 2. Share reps with partner).
‘Deck of Cards’
Suit represents movement.
Card number represents reps (Face cards 10 reps). Ace cards 50′ Buddy carry (each)
Hearts: Hand release Burpee.
Clubs: Ab mat sit up.
Diamonds: Jump switch lunges.
Spades: KB/DB swing.

Example: 10 of Diamonds. Athlete completes 10 Jump switch lunges.