9.25.14 Training Session (1)

Workout, General Preparation
T-Spine Mobility
2×5 Band Tears
2×5 Shoulder Passes
2×5 OHS @ dowel
3×8 DB Arnold Press
Then:
1:00 FLR
Every 10s perform a “perfect” push-up
Rest 60 sec, repeat once
Then:
KB Complex
10x Halos
10x ATW
10x Figure 8’s
10x Goblet Squats
10x Snatch, each arm
10x Windmill
2x TGU
1 set @ 30#
1 set @ >30#
Then:
30x Burpee/Box Jump-Overs +
20x KB Front Squats +
30x Burpee/Box Jump-Overs
Then, immediately:
800m Run +
5x Axle Deadlifts +
50x KBS +
5x Axle Deadlifts +
800m Run 
for time
Then:
Cool Down
 
Coach’s Comments
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Photos
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