THURSDAY
29/01/15

Warm-up

Shoulder dislocates; 12-15 reps

Overhead Squat holds; 10 sec in bottom position; 5 rounds; narrow grip each round

Strength

Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

Build over the course of the sets to a heavy double or triple.

Capacity

Against a 4-minute running clock:

500 Meter Row

20 Box Jump-Overs (24/20)

Double-Unders x Max Reps

Rest 4 minutes and complete three sets