Friday, February 3rd 2017

Warm-Up:

5 x (:50/:10 on Assault Bike)

 

Movement Prep:

Wall Squats – 2 x 10

Fencing Stretch x 3 p/leg

Banded Hip Flexor Stretch x :45 p/leg

 

Strength/Conditioning:

IWT

3 Rounds:

5 x Box Jumps – 30”/24”

8 x Split Jumps

2:00 Assault Bike @>20/12 Calorie Pace

2:00 Rest

 

Then:

5 Minute Intermission (Including last 2 minute rest period)

 

Then:

3 Rounds:

15 x Goblet Squats – 75/43

2:00 Sled Drag @ 75% Bodyweight(10m Forward/10m Backward)

2:00 Rest

 

Then:

3 Rounds:

6 x Turkish Get-Ups (16kg/8kg)

40m Suitcase Carry (20m Left/20m Right)

10 x Slam Balls