Thursday 7/7/16

Performance

Warm-Up

10min of:

2min of Hip Flexor Mobility (Coaches Choice)

2min of Anterior Shoulder Mobility (Coaches Choice)

2min of Quad Mobility (Coaches Choice)

2min of Lat & Subscap Mobility (Coaches Choice)

+

5-8min Dynamic Warm-up

+

A. For time:

Run 800 Meters

40 Alternating Dumbbell Snatches (You choose load)

40 Sit-Ups

Run 400 Meters

20 Alternating Dumbbell Snatches

20 Sit-Ups

Run 200 Meters

10 Alternating Dumbbell Snatches

10 Sit-Ups

 

B. DB Rows; 6-8 arm (heavy) x 4 sets, rest as needed