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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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020