Tuesday February 21st – Strength Development + 15 Min AMRAP

Tuesday: 2/21

Week 7: 

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight. 

Stability: Bird Dogs, Dead Bugs, 

Mobility: 90/90, Frogger, PVC Pass Throughs, Wall Angels 

Activation: Banded Walks, Banded Glute Bridges, Banded Clam Shells, Banded Shoulder Pull Aparts 

Followed by 15 Minutes of “GO”

15 MIN AMRAP:

– 10x Push Ups / R: TRX Push Up(Feet In Straps)  B: TRX Chest Press (Knee Push Up Sub) 

– 10x Goblet Push Press R(45+/35+)W(40+/30+)B(25+/20+)  

– 10x Goblet Step Back Lunge R(45+/35+)W(40+/30+)B(25+/20+) (Total #/Side) 

B: 4 RNDS Max