Saturday 051113

Q1 - Warm Up

Jump Rope FS2

Run - Long Lap

Dynamic Flex

Lengthen & Strengthen

Partner Band Stretch

Band Hip Flexor 2 x 60s

Band Hamstring 2 x 60s

Q2 - Skill & Technique

EMOM 6 min

Double Unders 1 - 20

Mt Climbers 10e

EMOM 6 min

Step Ups 5e

Sprint 100m

Q3 - Strength & Power

OH Wlk Plate Lunge 10/8/6/4/2

Burpee Broad Jump

Q4 - MetCon Team Challenge

For Time

Team Sled Push Long Lap

Team Free Throw 3

Tennis Ball Relay X 2

Fireman Carry         50yd

Team Rope Run Long Lap

Team DU's         100