WEDNESDAY
07/01/15

Warm-up
800m run
KB Hip Bridge; 10 reps
Hip swivels; 10 reps
Scorpions; 10 reps
Good mornings; 10 reps

Partner hamstring stretch
Thoracic arch

Strength
Sumo Deadlift; 5 reps; 5 sets

Capacity
10 minutes of:
Run 400m
20 Thrusters (20/15)
10 Good Mornings (20/15)

10 minutes of:
Run 400m
20 Wall Ball
10 Ball Slam

*Consistent pace (80-90% effort), keep moving
*Full Range of Movement (ROM) on each exercise. No slop, maintain technique throughout.