Warm Up
5 Minutes – Alternate Movements
- 30sec Hollow Rock
- 30sec Face
Down Back Extension
- 30sec PCV Squat + OH Press
Aim Center Mass
6 Rounds
Cone 1: set at SODO
Cone 2: set at 40m
Cone 3: set at 400m
(train tracks)
- Farmer Carry Cone 1 to
Cone 2
- Sprint Cone 2 to Cone 3
& back
- Farmer Carry Cone 2 to Cone 1
- 12 Hand Release Push Ups
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