Saturday 28th September

Temper Strength and Conditioning – Conditioning

Warm-up

Warm-up (No Measure)

A. 100m Run

Rig 2 rig Alternating samson lunge – keeping rear knee off of ground

Rig 2 rig alternating lunge with T-rotation over high knee

100m Run

Rig 2 rig bear crawl

Rig 2 rig crab walk

100m Run

5 Turn thru’s (ball ups)

5 Push up to crab each direction

Metcon

Metcon (Time)

600m Run

40 Front squats (65kg/45kg/45kg/35kg)

40 Toes 2 bar

40 Kettlebell swings (24kg/16kg/16kg/12kg)

600m Run

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