November 16th, 2016

Warm-Up
Mobility - Ankle & Quads
Dynamic Movements

Activation
20/10 - work & rest x 3 

• Plank Push-ups
• Lateral Lunges 
• 3 Sec . Negative TRX Rows

Strength Group A - 10 minutes (Goal 3x) 

• DB Lunges (Length of turf next to Rig) + Farmer Walk Back 
• KB Rope Pull + Sprint Rope Back 

Strength Group B - 10 Minutes (Goal 3x) 

• 10/10 - 1 Arm TRX Rows 
• 15 - SB Lying Leg Curls 

Strength Group C - Partners go together (Perform 1 group then move to the next) You go I go style but not for speed

​DB  Seated Curls 3 x10 
then
SB Stir the Pot 3 x 10/10
then
Box or Ring Dips 3 x 10 
then
Med Ball Russian Twists 3 x 15/15