Monday 060313

Q1 Warm Up

Run 200m

Jump Rope Tabata

Hurdle Mobility

Strengthen & Lengthen

Band Shoulder Series 2 x 30

TP Post Cuff Int / Ext 2 x 30

Q2 Skill & Technique Tempo x Max

Plyo 1.0 4  x 4

Q3 Strength & Power

A1 Split Jerk         10 x 1

A2 Pause Squats 10 x 2

B1 Bench Press Wk 1

B2 TRX Sled Pulls 3 x 20yd

C1 Tricep Ext         3 x 10

C2 Pec Flyes         3 x 5

Q4 MetCon Challenge For Time

Run 200

Toes to Rings 10

Walking Lunge 10e

3 rds w 2 min rest bt sets