Thursday 050913

Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber

Shoulder Mobility
Supine Series 2 x 20e
Wall "V" 2 x 20

TP Int / Ext Rot 2 x 10e

Skill & Technique 3 x 30:30
Ring Push Up Max
Squat Jumps Max
Sit Ups           Max

Strength & Power
Sled Bounds 4 x 25yds
Free Sprint 15 yd 3 x 2
KB Rev Lunge 4 x 5e
BUP Walk 3 x 25yd
Press Wk 1

65% x 5

75% x 5

85% x 5+  Max Reps
DB Rows 3 x 5e