Thursday, July 28th 2016

Warm-Up:

Bear Crawl x 20m

Reverse Bear Crawl x 20m

 

Movement Prep:

Iron Cross x 10

Scorpion x 10

Thread the Needle x 10

Push-Ups – 2 x 10

T-Hamstring Stretch x 5 p/leg

 

Strength:

4 Sets of:

Ring Dips/Dips – 6-10 Reps

Rest :45

Medicine Ball Rotational Throws – 5 each direction

Rest :45

GHD Hip Extensions – 10-15 Reps

Rest :45

Sledgehammer Strikes – 10 Left + 10 Right

Rest :45

 

Conditioning:

For Time:

4 Rounds of:

Run 200 Meters

20 x Wall Balls