Monday, 15 July 2013

WARM UP (20 minutes with the goal of completing ENTIRE warm up; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10


BEGINNER / INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a 1RM Clean.

No more than 5 heavy attempts.

BEGINNER / INTERMEDIATE STRENGTH
20 minutes to establish a 1RM Deadlift.