Thursday, April 13th 2017

Warm-Up:

Assault Bike – 5 x (:50/:10)

Lunge Pass Throughs x 10

Around the Worlds x 10

Overhead Squat Sotts Press Combo x 10

High Knee Pull + Toe Raise x 5m

Quad Pull + Reach x 5m

Elbow to Instep x 10m

 

Strength/Conditioning:

Station #1:

Tabata Sledgehammer Strikes

+ 4 minutes for Max Reps Tire Flips + In ‘n’ Out Jump

 

Station #2:

5 Rounds:

20m Overhead Plate Walking Lunge

20m Dumbbell Bear Crawl

 

Station #3:

4 Rounds:

3 x Turkish Get-Up – left arm

30 second FLR (Floor or Rings)

3 x Turkish Get-Up – right arm

30 x Sit-Ups

 

Station #4:

30 Reps of “Mr. Spectacular”