Monday 8.15.16

if your early - pre warm up
400 m job - warm up
Dynamic Stretch

50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

3 STATIONS 4 rounds all AMRAPS [1min work - .30 sec transition] 3 Athletes work independently
1 min: bench 95/45
.30 sec transition
1 min: 5wb sit-ups, 5wb shots
.30 sec transition
1 min: alternate stright arm kb box step-ups R=L =2
.30 sec transition
REPEAT

8 ROUNDS
.30 sec work / .15 sec rest
Weighted Tricep behind the neck extensions 45/25, 25/15
Weighted alternate lunges 45/25, 25/15