Monday 052013

Warm Up

Q1 Run 200m

Jump Rope FS5

Dynamic Flexibility

Strengthen & Lengthen

SB Shoulder Series 2 x 30

TP Post Cuff Int / Ext 2 x 30

Q2 Skill & Technique Tempo x Max

Pull Ups 4/3/X

Push Ups 4/3/X

Air Squats 4/3/X

Q3 Strength & Power

A1 Squat Clean + Push Press 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 3

C2 TRX Sled Pulls 3 x 20yd

Q4 MetCon Challenge Girl

Run 1 Lap

Cindy 2 rds

Run 1 Lap

Cindy 2 rds

Run 1 Lap