Tuesday, 15 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (band assisted, if necessary)
2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
21-15-9-9-15-21 for time:
Deadlift, 195/135#
Strict 15 minute time limit.

BEGINNER / INTERMEDIATE SKILL
10 rounds for time total time:
- Rest 1 minute between rounds.
• Strict 15 minute time limit.