Friday 18April14

Fitness

A. DL 3×5 @70-77%, rest 2 mins

B. 20 Min EMOM:

odd:  3-5 box jumps (30+/24+)

even: 3-12 K2E (or knee raises)

C. Plank Holds 2×75 sec

Performance

A. DL 5×3 @75%

B.  20 Min EMOM:

odd: K2E (3-12)

even: 3-5 box jumps (40″+/30″+)

C. 3×50 Flutter Kicks (make sure the small of the back in on the ground)

Pull Up Progression

A. 7x ME, rest 60 secs

B. 5×10-15 Push Ups, short a rest inveral as possible