Monday, March 9, 2015

Prep
3x
10 m bear crawl square
10 bandy lat pull down
10 box step ups (side to side)
30 jumping jacks

10:00 to complete
20 tempo pull ups
30 tempo push ups
40 walking lunges forward
40 walking lunges backwards(Beginner assisted okay tempo is on eccentric)

Prep2 x 200 m accelerating runs

5 x 100 m shuttle runs (25/25/25/25)
2:00 between

Mobility
shoulder distraction
chest smash
calf smash