10.07.2013

Warm Up

Hip Mobility

2 Rounds

• 5 Box Jumps
• 10 Goblet Squats @ 21X1
• 15 Scap Push Ups

Strength/Skill

4 Sets

• A1: Back Squat x 6-8 reps @ 30X1 – Rest 45 seconds
• A2: Double Unders 60 seconds OR work on jumping mechanics for singles – Rest 45 seconds
• A3: FLR on Rings 30-45 seconds – Rest 45 seconds

MetCon

Complete as many rounds and reps as possible in 12 minutes of:

• 15 KBS (53/35)
• 10 Wallball (20/14)
• Run 100 Meters