Programming CrossBuilding 26.02.2018

A) Warmup 3 Rounds of Mobility Drill Squat Mobility Drill 10 Airsquats 10 Push Ups 10 Rows 10 Shoulder Dislocates 10 sec 3rd world stretch 10 sec pigeon stretch 10 sec instep stretch

B) Conditioning

Leg Lactate complex 3 Rounds of 20sec Touch Jump Touch 20sec Tuck Hold 20sec Bag hop 20sec Tuck Hold 20sec Thruster 15/10 60sec Rest Rest 4 mins Rowsprint 1000m Rest 4 mins Leg Lactate complex 3 Rounds of

C) Cooldown

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