3/11/11 - SPRINTS

1. WARM UP
Mobility
- Foam Roll: Thoracic Spine
- Barbell: Calves
- Wall: Calves

Dynamic Warm Up
- Lateral Tube Walk
- Spiderman
- Iron Cross

- CFE Run Drills

2. SKILL & DRILL

- Hanging L-Sit, 3x5-10 sec
- Turkish Get Up, 3x3/side
OR
- KB Low Windmill, 2x10/side
- Ring: V-Outs, 2x20

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Total Body: Squat Clean, 2-2-2-2-2 reps

- Lower: Overhead Squat, 5-5-5-5-5 reps

- Upper: Floor Press, 1-1-1-1-1 reps

4. WOD - SPRINTS
- Run, 20:10x8