Friday 050313

Q1 - Warm Up
Run 600m
Toe Touch Progression 3
Run 600m
Dynamic Flexibility

Lengthen & Strengthen Series
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique 3 x 30:30
Wall Ball Max
Tire Jump 2 Max
Handstand Hold Max

Q3 - Strength & Power
Back Squat 1 x 20
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Strict Press 1 x 10
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Deadlift 1 x 15
Q4 - MetCon Challenge AMRAP
KB Snatch Test 5 min