10/5/2016

-Warmup

3 slow rounds

60' high knees

60' butt kicks

60' toe touches

10 band pull a parts

-Mobility

1 min butterfly

1 min hamstrings

-Conditioning

10 rounds for total time

100M sprint

Rest 60 secs

-Extra strength

3X10 back squats

Heavier than last time

-Extra skill

4 rounds

5 horizontal ring rows

5 second pause at top

5 horizontal ring rows

(Pause after your fifth rep then complete the last five reps)

rest 60 secs between sets