Monday, June 1, 2015

WARM UP
5 min of head to toe joint prep
400 meter run
A1. world's greatest stretch x 8 reps
A2. sissy squats x 10 plus 10 sec hold
A3. trap 3 raises x 10 reps with 10 sec hold (supinated grip on pvc pipe)
A4. tea cup for shoulders

A. Take 15 minutes and find a 3 rep max thruster.
Beginners: do 3 sets of 5 reps and go up in weight with each set if your coach gives you the go ahead.


B.  400 meter run
     3 Rounds
     Push Press x 8 85/125 lbs
     kipping pull ups x 15
     400 meter run