0630 class is canceled. Sorry for any inconvenience.

All other scheduled classes are normal.

 

Skill:

Practice 10 minutes on:

Straight Legged Box Jumps

5-5-5-5*

*Hold Overhead Distraction 30 seconds/side after each set

 

For Quality

 

Conditioning:

“Cardio Killer”

800m Run

80 Double Unders

800m Row

600m Run

60 Double Unders

600m Row

400m Run

40 Double Unders

400Row

200m Run

20 Double Unders

200m Row

 

For Time

Compare to Friday, 30 September 2011

 

Flexibility:

Side Straddle stretch – 1:00/side

Center Straddle – 1:00

T-Spine Smash – 2:00

 

2 rounds for quality

 

 

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