Competition Ready

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Warm-up

5 x 200m run. Working on skills and drills between the runs. Focusing on form and not on time.

Workout Of the Day:

25 wall ball shots
20 power cleans
15 kettlebell swings
25 chest to bar pull-ups
15 kettlebell swings
20 power cleans
25 wall ball shots

Training time: 9 - 12 minutes, 12 minute cap

men: 20lb ball, 10ft target, 135lb bar, 24kg kettlebell
women: 14lb ball, 9ft target, 95lb bar, 16kg kettlebell

Greg KeeterComment