Sunday, April 19, 2015

Warm Up:
5 min of head to toe prep
Rolling warm up - pike, straddle, butterfly, squat, pistol
hanging work (2  progressions per/person). 
400 meter run at 50% intensity
400 meter run at 70% intensity


B. For Time:
     Run 400 meters
     21 KB Swings 35/55 lbs
     21 Ring Push Ups (turn rings out at top) or Standard push ups
     Rest 60 sec.
     3 sets 

Beginners:
200-400  meter run
15 KB Swings
5 incline push ups
Rest 2 minutes
3-4 sets