Wednesday, 1 April 2015

WARM UP (15 minutes or less)
400m Group Run
Then, 5 rounds:
40 Single Unders or 20 Double Unders
7 Sit Ups
8 Stationary Alternating Lunges
20 seconds Tight Arch

STRENGTH (20 minutes, including warm up sets)
Thruster:  5x3 – Start at 75% of Thruster 1RM and increase weight every set.

CONDITIONING
Every 75 seconds for 15 minutes (6 rounds), alternate between:
1st 75 seconds:  7 Push Presses + 7 Thrusters, 115/75#
2nd 75 seconds:  12x24ft Shuttle Runs – Every 24ft counts as a rep; two hand touch on the turn around line.