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