160516 Monday

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat. Plan on hitting the final weight for 2-3 sets.

Strength: None

Super Set: None

Metabolic Conditioning: 2 Rounds of

-2 Minute Max Calories of Rower,
     1 Minute Rest
-400m Run (If completed in under the 2 Minutes, enjoy the extra rest)
    1 Minute Rest
-2 Minutes Max Calorie of Assault Bike
     1 Minute Rest
-400m Run (If completed in under the 2 Minutes, enjoy the extra rest)
     1 Minute Rest
*Athletes will be able to start where ever they want.  As long as there is at the most 6 Athletes at each station.  **They must rotate in this same order. 

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Compare to: New Workout

Post Workout: 10 Minutes of Calf mobility.

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