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400m jog
2 Rounds
10 lying hamstring/side
5 lying leg crossover/side
5 muscle snatch
5 behind the neck snatch press
30 high knees
30 buttkickers
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
3 Rounds
10 Ground to Overhead (65/45
200 meter shuttle run (50 yards down and back x 2)
Goal: Sub 6 min
3 Rounds for Quality
50′ Waiters Walk (right)
10 Standing Tea pot (right)
50′ Waiters Walk (left)
10 Standing Tea pot (left)
Notes: Rest 1-3 min between rounds. Athlete chooses the weight but it should be something you can walk 50′ with unbroken.
1min ea. side banded hamstring stretch
1min ea. side banded lying crossover stretch
