8.4.2014

MONDAY!!

Mighty Mites

Stretching

Warm Up – Running Drills

Focus/Skill – Death Marches

WOD – 6 Min AMRAP

5 Kettle Bell Swings

5 Burpees

10 Lunges (5 each leg)

Game – Rowing – The Fish Game!

Top Dawgs

Warm Up – Dynamic Bands  & Death Marches (100 Feet)

Strength – Back Squat 6×3 @ 85%

Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)

Kettle Bell Swings 53/35

Medicine Ball Cleans 20/14

Row for Calories

Burpees

Power Snatch 45/33

Bonus Abs – Tabata Sit Ups