2010-10-04

• 25 Double Unders

THEN

• 30 sec of Tuck Jumps
• 1 min of Sampson Stretch Left / Right
• 30 sec of Jumping Jacks
• 1 min of Perfect Stretch Left / Right
• 30 sec of Mountian Climbers
• 30 sec of Pass Throughs
• 30 sec of Over Head Squats (PVC Pipe)
• 1 min of Hug Leg to Chest Stretch Left / Right
• 30 sec of Abmat Sit Ups
• 30 sec of Lumber Opener Toe Touches Left / Right / Center
• 30 sec of Abmat Back Extensions

Skill

• Squat Cleans

WOD (Do your homework and watch the below exercises in the demo link under kettle bells….thanks)

TABATA:

• 1 Pood / 1.5 Pood
• Turkish Get Ups
• Over Head Kettle Bell Swings
• Kettle Bell Sumo Dead Lift High Pull
• Kettle Bell Power Cleans (alternating arms)

Cool Down

• Row 1K no faster than 2:30/500 split