Tuesday October 28th 2014

Prep
5 Min focused calf mobility 
Row 1000m 
2x 
10 KB Windmill 
10 Russian swings 
10 Box Jump 



Strength 

Deadlift 
Build to week 1 5RM

Conditioning 
"Metabolic Mayhem" 
21-15-9 
Power Cleans 95/135
Burpees 

Rest 2 min 
21-15-9
KBS 35/50
Sit ups 

Rest 2 min 
21-15-9 
Deadlifts 95/135 
Box Jumps 


Recovery 
Walk 400m or Row 500m 
Double bully stretch with a buddy 
50 Banded goodmornings