Friday, 6/21/2013

CFE Team Training

Warmup - jog, 300m row build, 20 back extensions, 20 crunches

Strength - Smolov Squats - "2nd week"
Warmup: 8x45-6x135-6x185
Work: 4x9x220

Power - Prowler Push - 5x50m (3 uphill, 2 downhill) sprint w/ total 240#

Conditioning - "Annie"
50-40-30-20-10
Double Unders
Abmat Situps

5:23

Skill - Interval "Karen"
150 wall ball shots, 20#
30 seconds, 30 seconds off

8:44