Friday, October 2nd 2015

Friday, October 2nd 2015

 

Warm- Up:

 

200m Run

2 x 5 - Wall Squats

1 x 10 - Squat

1 x 5 - Goblet Squat

2 x 5 - Single Arm Goblet Squat

2 x 10 - KB Swings

2 x 5 – Single Leg KB Deadlift

 

 

Strength:

 

Back Squat with Chains - 8 x 3 @ 70%

*Use around 30-40 pounds of chain

*Be explosive. Drive through the sticking point as your legs reach 3/4s of extension.

 

Conditioning:

 

Complete 4 rounds for time of:

15 Push-Ups

5 1-Arm KB Swings L

5 1-Arm KB Swings R

25 Sit-Ups

5 KB Snatches L

5 KB Snatches R