03 September 2013

Warm Up
10 minute ROM drills

Prep Phase
4 x
20 jumping jacks
1 minute plank
20 push ups
1 minute plank
20 lunges (10ea)
1 minute plank
rest 3 minutes between rounds

Strength
deadlift 3,2,1
front squat 5,4,3
push press 5,4,3

Conditioning
5 x
20 kb swings
100m sprint
5 burpees
 
S/W
3x
100 sit ups
90 sec flutter kicks