RESCUE STRENGTH

May 11, 2010
STRENGTH

Warm Up: 4 Rounds of
10 DB Thrusters 25#
6 Lunge Jumps 3/3
6 Clapping Push Ups
Instep Stretch

1) 8 Rounds of
3 Barbell Thrusters (increase weight each round until 3 is hard but doable)
1/2 Hug Mobility (do one leg and the other leg the following round)

2) 4 Rounds of
6 DB Front Squats... immediately followed by
20m Sled Sprint (if not sled or tire to pull, do 4x20m sprints...2 round trips)
Prisoner Stretch (both legs)

3) 4 Round of
10 Bench Press
10 1-arm Bent over rows (10/10)
20 sec 3 way plank holds (right side, prone, left side)....use a running clock so it should take 1 minute