0530 and 0615, Friday, 20 January 2012

Please review and practice with pvc, broom, mop or pvc.  Try it in front of a mirror or video tape a few reps, review and do again.


Warm Up:
200 m run
HMD x 4
10 Pull up
10 push up
10 med ball sit up
10 knees to elbow
10 air squat

Met Con:
Power clean down the block

Start with 8 power cleans at the stop sign, at the completion of your power cleans carry your weight to the first turn out, complete 8 power cleans, pick up bar and continue to far stop sign, complete 8 power cleans, repeat process back to starting point.

4 x 400 m sprint, 1 min rest between sprints.....