Thursday 10Oct13
Fitness
A. RDL 5×8
B1. Weighted Step Up 4×8 steps, rest 20 secs
B2. 4×20 DUs (40 singles + 5 burpees), rest 90 secs
C. 5 Rounds:
5 Shoot Throughs (2-ct)
10 Box Jumps
15 HR Push Ups
D. 3 Min Plank Hold
Performance
A. SL KB DL 4×10/leg (heavy warm up)
B1. Front Rack Lunges 4×8 steps, rest 20 secs
B2. 40 DUs, rest 90 secs
C. 4 Rounds:
7 K2E
7 Box Jumps (40/30)
7 Burpees
D. 25 Plank Walk outs