Friday, July 17, 2015

WARM UP
10 min of joint prep
400 meter run at 50% intensity
60 sec in passive squat, working on ankle flexion

A. 3 sets
A1. 3 wall walks
A2.  L sit x 30 sec
A3. Pistols x 5/side (no hands for assistance)

B. Bench Press
4 sets of 5-7 reps @ 31x1
If you hit 7 reps, go up in weight.
Rest 2 min.

C. Run 400 meters
Walk 100 meters Active Recovery
5 sets