23 August 2013

Warm Up:

ROM drills, 10 minutes
3x15 BB complex (dl/cln/j/ohsq)

Prep Phase:

40 squats
run 400m
30 squats
run 300m
20 squats
run 200m
10 squats
run 100m

Strength:

5x5 row
5x5 back squats
5x5 shoulder press

Conditioning:

8 rounds

8 burpee ball slams
8 handstand push ups (deficit)
8 pull ups (strict)
*50m farmers carry, 50# (in between rounds)
Supplemental Work:

core strength