Tuesday, 27 January 2015

WARM UP (10 minutes)
3 rounds:
10 Dips
100m Run
10 Air Squats
100m Run

CONDITIONING
“Team Power Drill”
In teams of two, alternating over 5 rounds, for total time:
5 Handstand Push Ups
10 Power Cleans, 135/95#
15 Burpees
20 Kettlebell Swings, 24/16kg
25 Wall Balls, 20/14#
• One athlete completes a full round while the other rests, then switch.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING/SKILL
EMOM for 10 minutes (5 rounds):
1st minute:  1 Snatch Balance + 1 Sotts Press + 2 Overhead Squats
2nd minute:  50 Double Unders