Wednesday 151007

Foundations:

Warm-Up:

200m jog

Arm Circles and Legs Swings

Review: 10 - 15 Air Squats

Skill:
Shoulder Dislocates

Deadlifts - PVC - bar - medball

Press - strict press - push press

MetCon:

10!

MedBall Deadlift

Push Press (load as possible)

Cool Down



Group

Warm-Up:

30 jumping jacks
30 mountain climbers
20 dislocates
20 spider stretches
20 air squats

Strength:

4 sets of

A1. Kettlebell Swings  x 20-25 reps; :45 rest

A2. Push-Ups x 8-15 reps @ 21X1; :45 rest

A3. Box Jumps x 10-15 reps; :90 rest

B. External Rotations 2 x 8-10; rest :60/side

MetCon:

With one partner working at a time, partners alternate whole rounds and complete:

8 rounds each of: 

10 x Thrusters

200 Run