12 August 2013

Warm up: 

10 minute ROM drills
deep breathing

Prep Phase: 

as many rounds as possible in 15 minutes

5x push ups
10x squats
15x sit ups

Strength: 

5x5 front squat

Conditioning: 

run, 400m
50x toes 2 bar
run, 400m
50x 2ct lunges
run, 400m
50x kb swings
run, 400m
50x overhead squats

Supplemental Work:

400x flutter kicks
300x bicycle crunches
200x russian twists