SUNDAY PROGRAM - RED DAY

RED DAY
CONDITIONING PROGRAM

GW
10 PUSH UPS
10 KBELL SWINGS
10 GOBLET SQUATS
2 ROUNDS

JUMP ROPE 2 MIN
DYNAMIC STRETCHES

C1-MC
300M ROW
10 AIR SQUATS
8 KBELL SWINGS
6 DUMBELL SNATCHES 35/50#

5 ROUNDS - 14 MIN TIME CAP

C2 - SPEED
25 DU'S OR 50 SINGLES
EMOM - 5 MIN

C3 - POWER
TIRE FLIPS OR DUMMY BAG FLIPS
40 / 20 X 5

C4 - AGILITY
LADDER DRILLS

ICKY
2 IN 2 OUT
HOP SCOTCH

40 / 20 X 2

C5 - POWER
7 MIN TO WORK UP TO BEST POWER CLEAN NUMBER