Skill
Spend 10 minutes working Pistols
Strength
15 minutes working up to heavy Overhead Squat. Some of you never attempted Overhead Squats before, Please watch the following link for some pointers before coming to class. This video is not meant to teach you everything you need to know but it’s a good baseline to start with.
Work
Run 800 meters
100 Dumbbell Snatches @ 55#/ 35# ( if weight is too light , go up in weight)
Run 800 meters
Midline
50 weighted sit-ups
50 Superman’s
