banner

FRIDAY 170428

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

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin