Wednesday, March 18, 2015- Workout

Warm-up

500m row

5 rounds:

-10 shoulder taps

-10 air squats

-30 second Sampson stretch

Skill

5x100m sprints working up to 100%

Conditioning

Crossfit's "Tabata That"

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise:

Med Ball Cleans (20/14#)
Double-Unders
Push-ups
Kettlebell Swings (55/35#)