SATURDAY PROGRAM - RED DAY

​RED DAY
CONDITIONING 


GW
SHUTTLE RUN
PLANK
30/30 X 3

UPPER BODY
1 - RING ROW "TRIPPLES" W/ PAUSE
2- WALK OUT PUSH UPS  "DOUBLES"
3 - KBELL SEATED PRESS
4 -TRICEP EXTENSIONS W/ BUMPER PLATE
5 - DUMBELL SNATCHES

LOWER BODY
1 - LATERAL LINE SQUAT JUMPS
2 - WEIGHTED SKATER LUNGES W/KBELL
3 - SINGLE LEG TOUCH AND GO BOX STEP UPS
4 - WEIGHTED SPRINTS W/ MED BALL
5 - ASSISTED RING PISTOLS

CORE
1 - KBELL UP CHOPS
2 - WEIGHTED BACK EXTENSIONS
3 - WEIGHTED SIT UP PRESS
4- RUSSIAN 1/2 TWIST W/ PAUSE
5 - WEIGHTED KNEE TUCKS


40 SECONDS ON
20 SECOND REST

2 ROUNDS EACH STATION

1 MIN REST BETWEEN ROUNDS