Glenda 16.2 EdgeMatic Images

Glenda
16.2
EdgeMatic Images

Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Health and Fitness:
A. 4 sets:
A1. Deadlift x 6-8 reps, rest 60s
A2. Single leg Box Squat x 6-8 each leg, rest 60s
A3. Hanging Leg Raises x 8-10, rest 60s (aim to get legs as high as possible)

B. Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings (55/35)
Wall ball (20/14)

Classic:
A. E2M x 6 sets (12min)
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Suggested loading per set (by %): 65, 70, 75, 80, 85, 90

B. 3 sets of:
B1. Single leg Box Squat x 6-8 each leg, rest 45s
B2. Hanging Leg raises x 8-10, rest 45s

C. Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings (55/35)
Wall ball (20/14)

Mobility: Coaches Choice