WEDNESDAY, 7 September 2016
Warmup
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (band assisted, if necessary)
2) Hanging Knee Raises (beginner) / Knee-to-Elbows x 5
3) Kettlebell Swings x 10, 16/12kg
CONDITIONING
21-15-9-9-15-21 for time:
Deadlift, 195/135#
Burpees
BEGINNER / INTERMEDIATE SKILL
10 rounds for time total time:
30 Double Unders
- Rest 1 minute between rounds.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
AGILITY
Hurdle Hops: 6 x 4 - Face a series of four hurdles; using a two-foot take off and landing, bound over all four without pausing; all hurdles set at the same height; work to a max height.
STRENGTH
12 minutes to establish a 5RM Sumo Deadlift.
MUSCULAR ENDURANCE TEST
Thrusters: Establish a 20-rep Max - no pausing/stopping anywhere.
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