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Bad Lands

IMG_3177
Warm-up
Wilder St. run (easy pace)
+
Hip mobility circuit
Pigeon Stretch (30 sec each leg)
10 push-up plus
shoulder stretch with band
-this should take 5 min or less
+
5 minutes to practice the kipping or butterfly swing

Strength:
Every 90 sec for 15 minutes
2 Hang Squat Clean (don’t drop the bar between the 2 cleans)
-work to a peak.

Conditioning:
150 Kb Swing (70/44)
*every time you have to break…
3 Box Jump (30/24)
10/5 Push-up

December 15, 2015 | News | 0

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