Monday 051313

Run 200m

Jump Rope FS3

Dynamic Flexibility

Strengthen and Lengthen 

Leg Swing 2 x 30

Ankle Mob 2 x 30

Q2 - Skill & Technique 3 x 45:15

Pull Ups Max

Push Ups Max

Air Squats  Max

Q3 - Strength & Power

A1 Squat Clean 4 x 3

A2 SL BOMB's         3 x 3e

B1 Pistol Squats 2 x 5e

B2 Rot MB Throws 2 x 5e

C1 Bench Press Wk 2

70% x 3

80% x 3 

90% x 3+

C2 TRX Sled Pulls 3 x 20yd

MetCon Challenge Girl

Cindy        2 rds

1 mile Run.     3 Laps

Cindy       2 rds