#MalahySC 6.10 Warm Up: (Not for time) 250M Row 20 Wall - TopicsExpress

#MalahySC 6.10 Warm Up: (Not for time) 250M Row 20 Wall balls 250M Row 20 KBS 250M Row 20 Push Ups Strength: Box Squat 3x5 @70% Controlled Eccentric load of 2-3 seconds; 1 second stall on the box; focus on speed while standing. (DC) add weighted chains to accentuate the power needed for aggressive hip extension. Conditioning: 10 Rounds: 3 Power Snatches 100m Sprint Rest 0:45 Accessory: 2x20 Jump Band Rear-fly/Scap retraction

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