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Back Squats and Sprints

By 07/22/2010No Comments


Warm Up

Joint Mobility and Line Drills

Strength Work

Back Squat 3 – 3 – 3

Speed and Conditioning Work

400 Meter Run x 1
100 Meter Run x 2
50 Meter Run x 4
approx 1 minute rest between efforts.

Skill Work

Practice Hand Stands


On Strength WOD = be sure to do at least 2 or 3 warm up sets before your work sets.  On Speed WOD be sure to stretch and warm up to prevent muscle pull which is very common during Sprints.  Band stretch post workout for recovery and increased flexibility.