Tuesday 21/2/12 - Interval - Outside

30/30 x 9

1. MB 3 point lunge twist

2. SA combination row to deadlift

3. Renogade row to twist

Correction 50/10 x 3:

1. Lower Abs

2. SB bridge curl

Wednesday 22/2/12 - Speed and Power - Outside

20/40 x 7 rounds

1. MB windmill throwdowns

2. Shuttle runs

3. Rope chops

4. Dead ball jump slams

Partnered Plank 30/30 x 3

Thursday 23/2/12 - Interval - Inside

40/40 x 6 rounds

1. Sled rope pulls

2. Ring dips

3. SB flying cobra

Correction:

1. SL bend

2. Glute release

Friday 24/2/12 - Mixed - Inside/outside

A) 10 min amrap

1. BB thrusters x 10

2. Toe to bars x 10

B) 10 min AMRAP

1. KB Swing x 8

2. Side crawl 10m x 2

Correction: Leg myofascial release

Saturday 25/2/12 - Strength - Inside

3 per team 30 mins

1) BB Front squat x 6

2) BB High pull x 6

Correction:

- Romanian deadlift

-Focus stretch