Friday, 4/6/12

What?! Conditioning work???!!!

Warm-Up:
Sled Drag: 3 x 100m
Box Jumps holding med ball: 5 x 1

Dynamic Warm-Up/Burg WU

Strength:
DE Box Squat: 10 x 2, 55% + bands
45 Degree Back Extension: 4 x 4-6
Thrusters: 3 x 15 (all unbroken/non-stop)

MetCon:
For Time:
40 Box Jumps 24/20"
20 Ball Slams 50/30#
30 Box Jumps
15 Ball Slams
20 Box Jumps
10 Ball Slams
10 Box Jumps
5 Ball Slams

--Rest 3-5 mins:
3-4 Rounds of:
Abs heavy and hard!
Hammies: light and tight!