Monday, 24 February 2014

WARM UP
• 8 minutes – Coach's choice of dynamic warm up.

SKILL
Every 20 seconds for 6 minutes:  1 Single Leg Box Jump (alternating), 24/20”

BEGINNER STRENGTH
Deadlift:  3-3-2-2-1-1 – choose a weight that allows you to perform your first set of 3 reps with perfect form; challenge yourself to increase the weight every set as the number of reps decreases.  If you feel good, set a new 1-Rep Max.

INTERMEDIATE STRENGTH
EMOM for 7 minutes:  1 Deadlift @ 90% DL 1RM.

CONDITIONING
For total reps:
4 minutes Max Effort Burpees
2 minutes Max Effort Double Unders