Friday, August 28, 2015

WARM UP
A. For Time:
     Run 1200 meters
     50 wall balls 14/20 lbs
     50 alternating pistols
     50 Toes to Bar
     50 KB Swings 35/55 lbs
     Row 1200 meters

TIME CAP is 22 minutes. Coaches, please prescribe accordingly.

B1. Side lying db external rotation x 6-8 reps x 4 sets
B2. Side lying db raises x 8-12 reps x 4 sets
rest 60 sec after B2 only.