Wednesday, May 4th 2016

If you were not at the gym either Monday or Tuesday, you will be testing 2 of the following for 1-Rep Maxes: Back Squat, Deadlift, Strict Press


Dynamic Warm-Up

High Knee Pull x 10m

Quad Pull x 10m

High Knees x 10m

Butt Kickers x 10m

Lateral Shuffle x 10m


Movement Prep:

Calf Lacrosse Ball Smash – 2:00 p/leg

Foam Roll - Anterior Tibialis -2:00 p/leg

Jump Rope Practice

Calf PNF Stretch on Post x :45 p/leg



Every 5 minutes, for 30 minutes (6 sets):

Run 400 Meters

20 Kettlebell Swings (heavy)

40 Double-Unders or 120 Single Rope Skips