Tuesday - Squats-n-Sprints

A Motley Crew - Shooting Coach Newtons Cycling Strength Guide Sunday

Warm Up:

100m Lateral Hop (50m Lt/50m Rt)

50 Steps - Running in Place - knees waist high

50 Steps - Running - Leaning against the wall

30 Sec Handstand - during stand..complete 5 elbow breaks

(2 Rds)

Sport:

4 x 50m Sprints

(record fastest sprint)

WOD:

• Squat 3-3-3-2-2-2
• Dips (Use band if Needed) 10-10-10-5-5-5
• Row 1500m - pick a pace and hold it...stroke rate - 22-24 s.p.m.
• Take 3-4 Min rest between sets on Back Squats
• Take 1-2 min rest between sets on Dips