09 September 2010


Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side

Movement Prep:

3 Rounds
5x Lateral bounds each leg over a 20 in. box
5x Broad jumps
5x Jump lunges each leg
1x Dot drill
10x Clapping push-ups

Work Capacity:

Max rounds in 30 mins. of
6x Burpees
20x K.B. swings 55/35 lbs.

1 comment:

  1. Finished with 16 rounds of the work capacity session! I really hated the work but loved being done..