MONDAY
12/01/15

Warm-up
500m row

Banded ankle mobility; 2 minutes each side
Bulgarian Split Squat; 10 reps each side
Thoracic box stretch; 2 minutes

Lunge + SL Pivot – 1 length
Broad Jumps – 1 length
4 sets

Strength
Overhead Squat; 8-6-4-4-6-8

Capacity
For total reps

Every 2 minutes for 12 minutes complete 20 sec of burpees

Level 1 – No Press-up Burpee (NPBurpee)
Level 2 – Burpee to 6″ target (rings or bar)