23 Sept 13

Corrective:

RKC Arm Bar X 5 on each side.  Go slow, heavy, and max range of motion.  Hold the peak range of motion for 3 slow controlled breaths.

Strength:

Superset X 5 rounds of:

A)  Overhead Squat X 5

B)  Jump Squat X 10, max effort when you jump

Rest X 2:00 after each superset

Conditioning:

Then, 3 rounds of:

  • Kettlebell Hand to Hand Swing X 10 each hand @ 53#/35#
  • Jump Rope X 2:00
  • Med Ball Sit Up X 20 @ 20#/14#
  • Med Ball Russian Twist X 10 each side @ same load
  • Recovery jog X 100 meters (walk if necessary)
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