Workout of the Day: 02-23-17 Thursday

Warm Up

Ladder Drills

Then;

5x 5 – Seated Box Jumps

*ascending in height

Olympic

1a) 4x 8 – Pendlay Row @ 60-65% of 1RM C&J

*rest 60-90 seconds

1b) 4x 10 – Hip Extensions

*rest 60-90 seconds

Conditioning

Running Intervals:

FTWT:

Run 1200m

*rest 3 minutes

Run 800m

*rest 2 minutes

Run 600m

*rest 1 minute

Run 400m