Wednesday 1/10/18

630pm.jpg

Warm-up:  

High knee, skips x2, bear crawl, inchworm, lunge and twist, gorilla jumps

Stretch:

Calf stretch, ankle roll, partner arm stretch, Iron cross, scorpion, PVC’s

Strength:

1 mile run

8 x50 m Sprints

Or

2 mile Run

Conditioning:

11’ AMRAP

(Recovery Pace)

12 Weighted Step ups

10 KB DL 70/53

8 KB Press 26/18

EXTRA:

5 x 3 Clean and Jerk @ 75%