Saturday July 17, 2010

Group Warm-up:

Roll Out for 5 mins.

2 Rounds:

• 1 length Bear Crawl
• 15 Overhead Squats
• 10 Pull-ups
• 10-15 Scapular Push-ups

1 round:

• Arm Swings - Leg Swings - Torso Rotations

Movement Prep:

• Heel to Butt Test

*If ya fail – Wall Quad Stretch
*If ya pass – Ankle Mobility Wall Drill10/side torsion control
quad stretch against wall if fail heel to butt test, otherwise ankle mobility

Strength:
Hang Power Clean 10 x 2 – rest 1min
OR
Overhead Squat 3 x 5 – rest 3mins

Metcon:

With a partner, complete 3 rounds for time of:

• 200m Run
• Max attempt at BURPEES
• 20 Thrusters

As a team, run the 200m together.  When the team comes in, Partner A does as many burpees as possible while Partner B completes 20 thrusters.  When partner B is finished with thrusters, the athletes switch exercises.  The teams MUST remain together during every run.

Score is the total number of burpees completed.