Ryan & Janel 140401

PART I:  Pose Running Intro - Jump Rope Practice

Lax Ball Foot, Achilles, Calves, Hamstrings
Single Unders
Pose Running Drills (Figure Four Hold [plates], Figure Four Dynamic Switching [wall]
Single Unders
Double Unders


PART I: Strength

Upright Row 5 - 5 - 5 - 5 - 5 - 5
(95, 115, 115, 135, 135/35, 45, 45, 55, 55)

In between efforts...

Push Jerk 3 - 3 - 3 - 3 - 3
(95, 115, 125, 135, 135/35, 37, 40, 42, 45)

PART II: Conditioning

8 Minute AMRAP

Ryan12 Walls Balls (20)
9 Push-ups
7 Box Jumps (24")

Janel 
12 Wall Balls (10)
9 Box Jumps (18")
7 Push-ups