Thursday March 17 St. Pattys

Warm up

Stretch Hip Flexors 2 min per side

Run up and down the tower a couple times

Speed Lifting

Box Squats wide Stance

10x 2 50% 1 rep max Back Squat with bands, chains or drape hose over the bar

Snatch Grip Deadlift

6 x 2 @ 50% same as Squats

Single Leg Box Jumps to 24" inch box

Machine Gun(fast as possible)

2x10 each leg

Overhead Barbell Lunges Front

2x15 each Leg

Overhead Barbell Lunge Backward

2x 15 each Leg

Stair Suicides

3 sets

200m Dummy 1 time

Finisher

Attach sled to belt and pull forward 200m, use weight that is challenging

Its a lot of work, move quickly and try to be done in 90min.

No more than 1 min between everything.

Ghali, if this is to easy, you might want to think about going harder and faster....