15/07/14

A. Ankle mobility, Upper thoracic/Tricep mobility B. Front sqt @ 20×1; 3-4 reps x 5 sets rest 60-90 sec C. 5-10-15-20-15-10-5 wall ball plyo lunge ab mat sit ups  5-10-15-20-15-10-5 Assault bike Slam ball Box jumps D. Tabata hollow rock/ hold  

08/08/14

A. Upper mobility 6 min B. Strict press @2011 3 reps x 5 sets rest 90 sec C. 30 sec Box jump / 30 sec burpee / 30 sec wall ball, rest 30 sec x 6 rounds D. 21-15-9 Assault bike cals OR row cals + Renegade Row + ball slams + side plank pulse