Wednesday 10.25.2017

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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 3 reps) before working against a 12:00 clock to build to a heavy triple.

Overhead Squat 3-3-3-3-3 (:02 Pause)

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“Spell Bound”
Complete 5 rounds for time of
10 x Burpees
40 x Double unders

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“Conquer From Within”


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