Tuesday, 10 December 2013

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

CONDITIONING
EMOM for 30 minutes:
Odd:  15 Burpees
Even:  15 Calories on the Rower

SKILL
Slow Overhead Squat:  10 x 10, 45/35# - work positioning and technique using a 33X1 tempo.
• Take 3 full seconds to go from top of movement to bottom, pause at the bottom for three full seconds, explode out of the bottom, and then pause at the top for 1 full second before beginning the next rep.