9/18/17

September 17, 2017

Warm-Up: Activation 2x

10 inch-worm

10 hip stretch ( 5 each side )

10 squat w/ pause at bottom

20 jumping jacks

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Strength- :45 / :15 for 4 rounds

HSPU ( Scaled: Wall Kicks ) NOTE: COACHES SPEND TIME COACHING THIS

Parralet Dips

Kb standing pull-overs

MB overhead lunges  

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Strength Conditioning- For Time

27 - 21 - 15 - 9 

Kb One-arm Row ( each arm )

Kb Thrusters Rx: 24/16 kg

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