Saturday 4-7-12

Skill & Strength:
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg


Conditioning:
For time...
10 Burpees
20 Russian Twist each side - 8 lb Med Ball
30 Pushups
40 Ball Slams
50 Supermans
60 steps of Lunges
70 Situps

Wednesday 4-4-12

Skill & Strength:
3 Rounds
10 Single Leg Squat (piriformis stretch)
20 Skaters


Conditioning:
Row 750 meters
Then,
4 Rounds of...
12 Balance Pushups
15 Deadlifts
12 Band Pullups
15 GHD Situps
12 PVC Snatch Balance,
Then,
Row 750 meters