Wednesday 052213

Q1 Warm Up

VersaClimber 100 / 75ft

Elbow to Instep 10 yd

Hand Walk 5 yd

Jump Rope FS 3

Strengthen & Lengthen

Lat Stretch

Band Hip Flexor STX

Q2 Skill & Technique Tempo x Max

HS Push Up.    4/3/X

Supine Row 4/3/X

Goblet Squat 4/3/X

Q3 Strength & Power 21 - 15 - 9

A1 Deadlift 245/ 225/ 205/185

A2 Box Jump 24"

Q4 MetCon Challenge For Time

Row 500m