Thursday 10.13.14

Essentials:
A.
5 Rounds for total reps:
Single Unders x 30 sec
Rest 30 sec
Goblet Squats x 30 sec
Rest 30 sec
Sand Bag or Slam Ball Carry x 30 sec *50m Increments*
Rest 30 sec
Push Press x 30 sec
Rest x 30 sec

B.
10 Sets
Ball Slams x 8 reps
On the min Mark

Fitness:
A.
5 Rounds for total reps:
Single Unders x 30 sec
Rest 30 sec
Goblet Squats x 30 sec 35/25
Rest 30 sec
Sand Bag or Slam Ball Carry x 30 sec *50m Increments*
Rest 30 sec
Push Press x 30 sec 75/55
Rest x 30 sec

B.
10 Sets
Ball Slams x 10 reps 35/25
On the min Mark

Performance:
Rest