6/29/13

Warmup with joint mobility, dynamic movement, and foam roller.  A bit of a kitchen sink training session today.  We are going to 5 mini 4 minute workouts.  Each "set" will be as AMRAP within the 4 minute time frame.  These mini workouts all simulate the stress of match/game time conditions.  Wrestling match, a penalty kill in hockey, sprinting up the field in field hockey etc.. Push yourself during these low rep sequences.. Only YOU know if you're giving 100%.

Each round is 4 minute AMRAP within the 4 minute period

#1
3 trap bar deadlifts
5 seal push ups
10 body weight jump squats

#2
10 kettlebell swings
5 ab wheel
10 ring rows

#3
5 BBB snapdowns
5 spins L
5 spins R
5 hammer curls

#4
5 barbell press
5 barbell lunge L
5 barbell lunge R

#5
5 sumo squat/hi pull/catch/goblet thruster
10 sit ups

  Cool down, have a nice day..  El Rey always.. 7600 to go..