Saturday, February 17th

Elite Strength and Conditioning

Warm Up

300 m run or 400 m row
12 windmill
5 inchworm
10 plank jacks
10 bird dog
10 pushups
10 hollow rock
20 jumping jacks

Notes:

Core

12 pendulum
10 lateral plank crawl
10 trx crunch curl
10 prisiner stand

Notes:

Strength

deadlift
7-7-7-7-7

Notes:

MetCon

start or finish with 500 m row

3 rounds
25 air squats
50 jump rope
100 rope whip
200 m slamball run


Notes:

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