Mobility:
15min Trainer led mobility to Shoulder and Upper Lats
MuscleChainRecruitment/Core:
2min aggregate HollowRocks
Review Run/Sprint Technique
http://www.youtube.com/watch?v=GZchuPVBGKUWOD:
8rds of
-3 MuscleUps (or 3&3ring pullups/dips)
-WalkingLunge to corner
-Sprint return corner to door
1min Rest between rds
Note: Stay controlled during MU and Lunges then conduct correct set up for sprint and go all out. There is a minute rest so speed should be maximized for sprint
Time cap of 25min total clock time for completion