10 Minutes of instructor led stretching and agility drills
Review POSE method and practice drills
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 100302.
A. Back Extensions 3 x 15
B. Abmat sit ups w/Wall Ball and anchored 3 x 15
A. Squat Clean – Build to a heavy single in 15 Minutes
B. Back Squat 5 x 5-4 reps @30×0; Rest 5:00
C1. Glute Ham Raises 3 x 10-15 @10×0; Rest 1:00
C2. Pistols 3 x 6-10/leg @50×0; Rest 1:00
QOD: Give us your thoughts on the Open! What did you like about it or what would you have liked to have seen done differently?