Friday, October 7th 2016

Warm-Up:

Walking Toe Raise x 10m

Walking Toe Pulls x 10m

Inch Worms x 10m

10 x Pass Throughs

Overhead Walking Squats x 10m

Overhead Reverse Walking Squats x 10m

 

Movement Prep:

Set-up Equipment and Practice

 

Strength/ Conditioning:

3 Rounds of:

10 x Push Press @ %60

2:00 Row @ >500m/450m Pace

Rest 2:00

Then:

5:00 Intermission (including last 2:00 rest period)

Then:

3 Rounds of:

10 x Strict Press

1:00 Jump Rope

1:00 Rest

Then:

5:00 Intermission (including last 2:00 rest period)

Then:

3 Rounds:

10 x Heavy Goblet Squat

1:00 Explosive Step-Ups

Rest 1:00