July 14 2015

“The Power Position”

Fitness:

3 sets
13 KBS (russian)
7 Jumping Lunges per leg (you may add weight but only if approved by a coach)
20 Mountain Climbers( these are not fast, pause for 1 sec with elbow on knee)
+
3 sets
8-12 Pushups @ 3010 + 30 Sec FLR
Reverse Bear Crawl 75′ (Flat Back) No butts in the air
8 Lateral Lunges per side
+
Couch Stretch 2 min
Banded Hamstring stretch 3 min

Competition:

12 min@ 80%
1 TGU per side
5 Lunges Per Leg135/95
200m run
rest 4 min
12 min @ 80%
5/8 Strict C2b Pullups
6 Push Press 135/95
300m row