4/23/13

Ssp


warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
Plyo/spd
Jump squats 4x5 rest as needed
200m x3 rest 4 minutes btwn sprints
strength
banded bench 7x2 max effort
farmer carry 5 laps
con
pull-ups 5 with1 min rest as many rds as possible up to 10
Battle ropes 6x20sec, rest 1 min



Bcc

warmup
hi knee
butt kick
shuffle
carioca
skip
backpeddle
Plyo/spd
Jump squats 4x5
200m x2 rest 2min btwn sprints
strength
banded bench 5x3 max effort
Racked heavy carry 5 laps
con
30 kbs
Run 200m
Rest 1min
Run 200m
30kbs
Rest 1 min
30kbs
Run 200m