LOE 7/16/10

Warm UP-

Dynamic and Static Flexibility

Double Under Practice 3 minutes

Power Clean-Thruster (75% 1rm) 5 each X5

Double Under Practice 3 minutes

Circuit- 30 seconds each X 3

Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs- Burpee- Jump Ring Pull UP- M.B. Slam 20lbs- Ab Mat Sit UP

Double Under Practice 3 minutes

Circuit- 30 seconds each X 3

Sled Drag (M;70lbs/F;45lbs)- Rope Pull (K.B.) 20kg- Hip/Back extension- Row Erg (cal)- Plyo Step UP- Air Squat

Cool Down-

Static and Dynamic Flexibility

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