Main Work Upper:
1A. 5x5 Barbell Bench
1B. 5x10 DB Row
2A.50 Weighted Situps 2B.50 Hammer Curls 2C.75 Push Downs
Main Work Lower:
1A. 5x5 TBDL
1B. 5x40y Farmer Carry
2A.50 Weighted Situps
2B. 50 LR Hamstring Jammers
Middle School Tuesday
»2 Lap Warm-Up »Strength/Agility Circuit
»» 5x Depth Jump with Lateral Bound
»» 5x Dot Drill
»» 10x KB Back Step Lunge
»» 10x Eccentric Pushups
»» :30s Side Plank
»» Triple Step Box Jump »SAQ Form
»» Shuffles into Sprints
Middle School Tuesday
»2 Lap Warm-Up & 3 Person Assault Bike »Strength/Agility Circuit
»» 2x Farmer Carry
»» 5x Dot Drill
»» 10x Squat and Around the World
»» 15x Knee Tucks
»» 20x Weighted Russian Twists
»» 20x Lateral Hops »SAQ Form
»» Quickswitch & Lateral Bound
Mon/Wed 730p Soccer »COTD
»SAQ:
Depth Jump
Depth Jump with Lat Bound
Depth Jump with Double Lat Bound
»Strength:
3x5 KB Front Rack Squat// 3x10 DB Row
3xNorse Hamstring Curls // 3x10 Lat MB Pass
Mon/Wed 730p Soccer »COTD
»SAQ:
Triple Steps
Triple Steps with Reaction Forward
Triple Steps with Reaction Sideways
»Strength:
3x5 TBDL// 3x10 DB Row
3x10 Pushups // 3x10 Weighted Situps