Montclair 8/15/16

GUERRILLA STRENGTH & CONDITIONING

Skill work
Pull-ups 3 x max strict or kipping
Or
3 x Max pendulum swing

Conditioning
Fitness/Performance
Every minute on the minute for 10 minutes
5 Power cleans or muscle cleans
5 Front squats


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
2 Minutes tabata Jumping jax
2 Minutes tabata mountain climbers

Workout
Teams of 2,3 or 4 depending on class size
Every minute on the minute for 9 minutes rotate stations of
Max ring pulls or pull-ups
Max slam ball
Max sit-ups

Then

5 Minutes to complete a 400m Run

Then

Every minute on the minute for 9 minutes rotate stations of
Max push-ups
Max slam ball
Max plank hold

Then

400m Run

Cool down
Stretch

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