MONDAY
29/12/14

Pre-session
Row 500m
Foam roll 5-10 min

Mobility
Thoracic Complex, 2 minutes on each:
Chinese Box Stretch
Cat/Cow + Down Dog/Up Dog
Figure 4/Full moon

Hip Complex, 1 minute on each:
Lateral Lunge
Tactical Frog
Squat thrust to squat

Strength
Front Squat
8-6-4-4-6-8

Optional between sets: Pogo Jumps; 10 reps

*The last sets of 4-6-8 should be heavier than the first sets.

Capacity
For time:
10 Down-ups
20 DB Snatch (20/15)
30 Air Squats

Rest 60 sec

3 rounds