Friday 1-18

warm up
2 gym lengths of each of the following
walking high knees
running high knees
walking butt kicks
running butt kicks
toy soldiers
inch worms

skill
spend 15min practicing hand release KB swings- keep it light!
2 hand release
1 hand release
1 hand switch
do not move up to the next swing until you feel comfortable. use short sets with lots of rest. do not go to fatigue.

conditioning
run 400m
21-15-9
kb thrusters 16/12
toes to bar
run 400m

functional fitness
run 400m
12-9-6
thrusters 45/35
hang toe raises
run 400m

stretch
figure 4
supine hamstring
calves