Wednesday, July 10
Reminder: Come help us wish Coach Jacob well! His last class will be Friday, July 12 at 4:30pm. If you’re able, please come by and hit up that class as an athlete or come toward the end of class for a beer and/or a hug and a proper send off!
To keep up with Jacob and learn more about his new business, he can be reached at 606-340-7852 and on Instagram at www.instagram.com/jacobleederossett/.
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
Agility Drill:
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
(NTE 10:00)
Strength/Cardio
For quality:
Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Tabata Burpees
Today’s interval is 1 min of work followed by 1 min of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Metcon
AMRAP 30
Run, Row, or Bike
Cover as much distance as you can in 30 min.
Strength B (can be done instead of metcon)
Glute Ham Raises 3x10
Athlete Instructions
3 Sets of 5-10 reps.
For quality:
Plank Hold, Accumulate 2-5 mins
Accessory (Optional. Can be done in addition to above.)
Same as Strength B
Cool Down
Hold 1-2 minutes.