9-5-12

Mobility: Warm-up: 3x 30 secs Single Leg Dot Drill 30 secs Hop Scotch Dot Drill Mini Leg Blaster 10 squats 10 lunges (total) 10 split jumps (total) 10 squat jumps 30 secs L-Sit Endurance: 4x sprints WOD: 3x 400m run 15 Box Jumps 25 Weighted Sit-ups

7-17-12

Warm-up: Squat Therapy PVC Complex Rack Stretch Parellete Push-ups Strength: 5x 5 Ring Dips (10 Parellete) WOD: “Bear Tracks” For Quality 5x increase weight each round 3x Bear Complex (power clean, front squats, pushpress, back squat, pushpress) 4 strict Pull-ups 20 Plank-ups Hand Care. We are a core to extremity based program. ¬†We use big, […]