4/16/13 TUESDAY

WARM-UP

Jog 400m

2 RDS

Standing Broad Jump - 10

Ring Push-up with arm ext. - 10

PVC Pipe Pass Through - 10 

RVS Plank - 45 sec

MOBILITY 

To include:

3 min of Hamstring Floss drill

3 min of Super Couch Stretch 

2 min of Side Split work (left and right leg)

CONDITIONING

17min AMRAP

Bumper Plate Burpee - 5

Toes 2 Bar - 10

50lb KB Swing - 15

ASSISTANCE: (if time allows)

Barbell Curl drop set x 2

Weighted Box Dip drop set x2