Saturday, 21 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

CONDITIONING
For time:
30-20-10-20-30 reps:
Box Jumps, 24/20"
400m Run after every round.