-Warm up-
10 minutes prior:
20 air squat
20 walking lunges
5 minutes prior:
10 PVC Good Mornings
10 PVC Pass throughs
10 Push ups
10 Broad jumps -Gymnastics-
Every minute on the minute for 10 minutes
Odd: 4-6 pistols
Even: 3-4 HSPU
For both movements increase the number of reps each round. When or if you fail, start back at the original rep scheme.
-Strength-
Speed Dead-lift:
Every minute on the minute for 10 minutes
2 reps at 50%
-Conditioning-
10-8-6-4-2
Squat clean 135/95
Push Press 135/95
Strict pull ups
-Cool Down-
Quad stretch
Sit-and-twist
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