Friday
- 5’ Mobility Jog
- Dyn. Flex: Cole (5x)
- Sprint Dev: Pai Mei (1 x 30m)
- Buildups: 2 x 30m
- Acc Dev: 2 x (35m, 30m, 25m) w/ 3’ rest b/t
reps; 5’ rest b/t sets (blocks) - Weight Lift:
a. Power Clean: 3 x 2; 2x 1 @ 85%
(finish with 1 front squat on 3 of
the sets)
b. Superset:
i. Pullover-to-Turkish Situp:
3 x 8
ii. Reverse Lunges: 3 x 6 + 6
iii. Crescent Trunk Twists: 2 x 10 + 10 - 400m (alt. 50m skip, 50m walk)