12 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 Sequential hurdle jumps
5x Depth jumps off a 24 in. box into a broad jump
1x Dot Drill
100 yd Sprint


10-8-6-4-2 Reps of
Double K.B. swings 2x 60/30 lbs.

Work Capacity:

Every minute on the minute for 30 mins.
5x Pull-up
10x Push-ups
15x Squats

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