09.10.2015

Warm-up Drills
I. Speed Rope
4 Rounds of :45 on x :15 rest
II. 3 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
II. Mobility

Impact/Focus: Overhead Squat 5×5
Work through the following sets and reps for the Overhead Squat
5 x Overhead Squats (barbell)
5 x Warm-up set
5 x Warm-up set
5-5-5-5-5 x Overhead Squat

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“Analogs of Action Potential”
3 rounds for total points of
1:00 x Pull-ups
1:00 x Squat Jump (75/55lbs)
1:00 x Mountain Climber (L+R=2pts)
1:00 x Double-unders
1:00 x Rest

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep.

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Skill Development
I. Mobilize
II. Slay Goats