Tuesday, 19 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar/PVC)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
AMRAP 10 minutes:
15 Wall Balls, 20/14#

SKILL
3 rounds for quality, NOT for time:
10 Overhead Squats, 65/45#
• This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.