WARMUP: 2 ROUNDS
1MIN samson stretch with hands overhead and side-to-side twists
10-10-10-10 front/back/side-to-side leg swings
200m jog (make the second run slightly faster than the first)
20 toy soldier kicks/walk to loosen up hamstrings
15 jumping air squats
15 kang squats with barbell, kettlebell or dumbbell
10-9-8-7-6-5-4-3-2-1 REPS:
thrusters 95/65
box jumps 24"/20"
100m sprint after each set
(EXTRA CREDIT: dumbbell thrusters 50's/35's)
CORE CONDITIONING
3 ROUNDS:
10 V-ups
10 back ext.
10 russian twists w/o weight
- POST YOUR RESULTS TO COMMENTS.
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