Monday 070113

Monday

Q1 Warm Up

Run 200m

Jump Rope Tabata

Dynamic Flexibility

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Treadmill Test

        Women 8mph/8%

        Men  10mph /10%

Turkish Get Up (H) 3 x 2e

Q3 Strength & Power

A1 Pin Squats 10/8/6/4/2/20

A2 SL Lat Tire Jump 3 4 x 5e

B1 Bench 1/10/1/20/1/30

85/60/85/50/85/40%

B2 Sled Rope Pull/ Push/ Pull 4 x 10yds

Q4 MetCon Challenge Girl

Annie 50.40.30.20.10

Double Unders

Sit Ups