Tuesday, May 14, 2013

Warm up
Please include:
Spina protract/retract activation drill with wall
CARS Rotation on Hips
90/90
Brachiation - Choose from:  deadhang, 1 arm spiral, eagle grip twist x 10-30 sec or 3 sets of 1-2 reps. 

A. Cleans
Beginners: 3, 3, 3, 3
Intermediate: 2, 2, 2, 2
Advanced: 20 minutes to a daily max.

B.  For Time:
     25 meter shuttle run x 4 = 100 meters
     10 burpees
     25 meter shuttle run x 4 = 100 meters
     10 burpees
     25 meter shuttle run x 4 = 100 meters
Rest 4 minutes
repeat
Set an individual cone for each lane. Must turn around the cone.