Death by 10m

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips


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Foam Rolling: Find the Pain


Shoulder Press
65% x5 reps
75% x5 reps
88% x3x5

Skills & Technique: (Click below for links to more info)


Death by 10m
10m Sprints
Sprint 10m, start only on the minute then add one per minute until failure.