Tuesday, 3 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
4 rounds for time:
400m Run

SKILL
2 minutes – Max Effort Double Unders
1 minute – Rest
2 minutes – Max Effort Double Unders