Warm-up:
Individual….
Skip Rope 2 minutes
Accumulate 30 KB swings
15 Leg Swings
Group….
200m Jog
20 Waiter Bows
Bear Crawl Down
High Knees Back
Press Review
Strength and Skill:
Take 12 minutes to establish a heavy Strict Press for today.
Fitness:
For time…
Run 400m
10 Dumbbell Push Press
20 Box Step Overs
30 KB Swings
20 Box Jump Overs
10 Dumbbell Push Press
400m Run
Performance:
For time…..
Run 400m
10 Push Press (155/105)
20 Box Jump Overs (24/20)
30 KB Swings (70/53)
20 Box Jump Overs
10 Push Press
400m Run
Time cap 12 minutes.
Cash Out:
Tabata Situps
Mobility:
Cobra Stretch
Roll Posterior
Lax to Shoulders
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