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Grab n Go- Improve EP, AC
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INTENT:Focus on developing EP, AC
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DateDate- Upper + hingeDate- Track
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Uniform:Location: Uniform:Location: Uniform:Location:
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AttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoad
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A. Mobility + WarmupEPA.1 High Pull44A.1 Dynamic Warmup
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A.1 90/90
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A.2 Hamstring scoopsMSB.1 Decline bench press46EPB.1 100m repeat4
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A.3 Frog Stretch* work: rest = 1:3*Keep time +/- 3 sec each repeat
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A.4 90/90 Step upsEPB.2 Banded Pulldowns44ACC.1 800 m Repeat3
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A.5 Open the gate* work: rest = 1:2*Keep time +/- 5 sec each repeat
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MSC.1 BB Glute bridge46ACD.1 Cooldown run 10-15 min
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ACB.1 Base building run 45 minutes
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MSD.1 Landmine Row37
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C.1 Cooldown mobility + StretchingMED.2 HRPU325
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AnCE. EMOM
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E.1 Burpees12
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E.2 Thrusters20
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E.3 Med ball deadugs16
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E.4 Plank
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DateDate
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Uniform:Location: Uniform:Location:
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AttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoad
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EPA.1 BB Push press45ACA.1 4 Mile Ruck 35 lb dry
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*Goal pace below 15 min/ mile*
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MSB.1 Back squat46
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EPC.1 Broad Jump44
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MEC.2 KB Goblet squat420
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MSD.1 Safety bar Walking lunges34 Blocks
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MEE.1 KB Calf raises320
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MSE.2 Banded dorsiflexion38e
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Prepared by: .
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MSF.1 Banded inversion312Primary POC :
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Primary POC Phone Number:
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MSF.2 Banded eversion312Primary POC email:
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Alternate POC:
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G.1 Cooldown stretchAlternate POC Phone Number
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Alternate POC email:
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H2F SCC Signature for Approval
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