9.18.17

Warm up: Row 3 minutes

30′ high knees

30′ butt kickers

60′ high knees

60′ butt kickers

Mobilize 2-3 minutes

30′ high knees

30′ butt kickers

60′ high knees

60′ butt kickers

Mobilize 2-3 minutes

A)

Run 1000 M(at mile pace/moderate)

Rest for 00:03:00

Run 400 M(FAST)

Rest for 00:03:00

Run 700 M(Moderate)

Rest for 00:03:00

Run 300 M(FAST)

Rest for 00:03:00

Run 600 M(Moderate)

Rest for 00:03:00

Run 200 M(FAST)

B) class

C) 3x(no rest between rounds/6 minutes total time)

:30 handstand hold on the wall(unbroken)

:30 max push press 75/55(go fast and unbroken)

:60 pvc pipe press

If at any time you can’t hold the :30 on the wall or :30 max push press see if you can recover being able to do so by slowing down the pvc presses.

Monday, September 18th, 2017 at 1:46 am / Competitive