Warm-up:
4x 100m Sprints
Make sure to warm-up your quads and gluts with a series of dynamic stretches including a short series of warm-up strides (totalling approximately 200m).
Tech:
Overhead Squats; 12,5,5,5,5,5 max rep
Workout:
Rounds in 20 minutes of
7 Overhead Squats (men 95lbs / women 55lbs)
1 Dot Drill; (5 different steps 6x each on 5 circles on the floor; hopscotch, left hop, right hop, bunny hop, and hopscotch with a turn)
14 V-sits
Tuesday's WOD
Warm-up:
Knox Mountain Market Run (1460m)
Ian, me, Willis, Curtis and Kelly this past Sunday at the Okanagan College Campus to Campus Half Marathon. We did the team relay where we finished 2nd.
Tech:
Squat Cleans; 12,5,5,5,5,5 max rep
Workout:
21,15 & 9 rep rounds
Squat Cleans (men 135lbs / women 95lbs)
GHD Sit-ups
Back Extensions
400m run


