4 x 15 Workout

Posted: June 28, 2017 in Uncategorized

Wednesday, June 28, 2017 @ Gryphon Football

Warm-up 15 mins

Scap Push-up 2 x 10

Scap Floor Slide 2 x 10

Turkish Get-up 3 x 1 @ 40lbs

Forward Crawl x 10 yards

Knee Hug x 5 each

Backward Crawl x 10 yards

Waking Quad Stretch x 5 each

Left Crawl x 10 yards

Cradle Stretch x 5 each

Right Crawl x 10 yards

Frankenstein x 5 each

Hip Crossover – Iron Cross – Scorpion x 5 each

Speed/Power 15 mins

Stair Sprints 5 sets

Scoop Throw – MB Slam – Explosive Push-up 3 x 5 each

Strength 15 mins

a1) Walking Lunge 3 x 10 @ 50lbs KBs

a2) KB Push-up 3 x 10

a3) TRX Row 3 x 10

Endurance 15 mins

a1) KB Swing 5 x 10 @ 80lbs

a2) Single Arm Farmers Walk 5 x 20 yards @ 80lbs

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