Thursday 052313

Q1 Warm Up 7 x 45:15

Jump Rope

Heavy Rope

Slide board

Hex Drill

Row

Run

VersaClimber

Strengthen & Lengthen

SB Lat Stretch 2 x 30

Couch Stretch 2 x 30

Q2 Skill & Technique Tempo x Max

Ring Push Ups      4/3/X

SL Balance Squat 4/3/X

Leg Lower.           4/3/X

Q3 Strength & Power

A1 Sled Bounds                         4 x 25yds

A2 Timed Sprint 10 yd                 3 x 2

B1 KB Rev Step Down Lunge 4 x 5e

B2 BUP Walk                                 3 x 25yd

C1 Press                                 Wk 3

C2 DB Rows                                 3 x 5e

Q4 MetCon Challenge

Run 600m

Double Unders 25

KB Swing 53 / 35 20

Pull Ups 15

Burpee 10

Wall Ball 20 / 14 5

Deadlift 185 / 95 10

Push Up 15

Box Jump 24" / 20" 20

Sit Ups 25