AD Jan 7-9

High School
Conditioning - See COTD

Main Work
Upper:
1A. 5x5 Barbell Bench
1B. 5x10 Ring Row

2A.50 V-Ups

2B.50 Band Hammer Curls
2C.75 DB OH Extensions

Main Work
Lower:
1A. 5x5 TBDL
1B. 5x5 GHD

2A.50 MB Russian Twists
2B. 50 KB Swings

Middle School Tuesday
»Warmup!
»» Run 1 Lap
»» 50 Leg Raise
»Strength/Agility Circuit 
»» :20s LR Renegade Row Hold
»» 10 Weighted Situp
»» 8-12 DB Floor Press
»» 5-10 Ring Jumping Pullups
»» 5 LR PB L-Hop Jums
»» 10 PB Burps with Plank Jacks
»Conditioning
»» BSP Work Capacity Test

Middle School Tuesday
»Warmup! 5 Rounds
»» 5 Calories
»» 10 Hanging Leg Raise
»» 10 Pushups
»Strength/Agility Circuit 
»» 100 Pushups
»» 100 Leg Flutters Holding a MB
»» 100 Jump Squats with Overhead Touch
»» 50 Box Jumps
»» 200 Plank Jacks
»» 50 Burpees
»SAQ
»» Seated Runs & Falling Starts