Wednesday, October 31, 2012

Happy Halloween! Be safe and don’t get into any trouble that you can’t get out of.

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Speed:
7 x 40m Sprint from start lying on your back heads towards the finish line. 2 minutes recovery between reps.

Lift:
Power Clean + Power Jerk. 4 (sets) x 6 (reps) + 2 (reps)
Bench Press. 5 x 5.
Front Squat. 3 x 12.

Optional:
Standing Broad Jump. 5 x 1.
Single Arm DB Shoulder Press. 3 x 10 each arm.

Conditioning:
Complete as many rounds as possible in 13 minutes of 13 KB Swings, 13 Burpees, and 13 Goblet Squats.

Stretches:
Couch Stretch, Pigeon, Roll out your Lats and Glutes.

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