July 2014

Warm Up Row 300m Dynamic Drills Ankle and Hip Mobility 1 Round Goblet Squats x 10 @ 20X1 Good Mornings x 10 w/ pvc Strength/Skill  4 Sets A1: Back Squat x 4-6 reps @ 20X1 – Rest 45 seconds A2: Lying External Rotations x 8-10 per @ 3011 – Rest 45 seconds MetCon 4 Sets …

7.02.2014 Read More »

Warm Up Run 250 or Row 300m Dynamic Drills 2 Rounds 1 Length Waling Lunge 1 Length Bear Crawl Workout of the Day 10 minutes @ 80%  Alt KB Snatch x 10 Sit Ups x 15 Run 250m Rest/Walk 5 minutes 8 minutes @ 85% HR Push Ups x 5 Box Jump – Step Down …

7.1.2014 Read More »