John D. uses tempo training during Rx Strength
Warm Up / Mobility : Couch Stretch , 2 minute shoulder drill , Wall Groin
Three Rounds
10 x Kb Flip Squats
20 meter bear crawls / 20 meter back peddle
Hip Mobility
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Row 500m / Run 200m
Strength:
A. 3x5 Front Squat
B. 3x5 Shoulder Press
Metabolic Conditioning :
7 Minute as Many Rounds as Possible
10 - KB Swings
10 - Sit Ups
10 - Squats
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Rest 90 seconds...then
7 Minute as Many Rounds as Possible
5 - Pull Ups
10 - Push Ups
15 - Box Jumps
