Good Morning Conditioning & Afternoon Strength 16th September 2010

Each morning when I awake, I experience again a supreme pleasure – that of being Salvador Dali.
Salvador Dali

Morning Session
Dynamic Warm-up
Then:
5x Hill Sprints (88 Steps) + Jog to the bottom for recovery
Then:
Playground Workout
10x L Chin-ups +
25m x Bear Crawls
3 rounds
Then:
10x Close Grip Triceps Dips (Horizontal Bar-Monkey Bar) +
10x Wide Grip Triceps Dips (Vertical Bar-Monkey Bar) +
25m x Chicken Walk
3 rounds
Then:
Monkey Bar Horizontal Rows
10x Incline +
10x Decline
3 rounds
Then:
20x Jumps over Bar and Crawl under (10 jumps from left to right and 10 jumps from right to left) +
10x Swings Rollouts
3 rounds
Then:
6x Quad Press +
6x Push Plank to Downward Facing Dog +
6x Table Top
3 rounds
Then:
Cool down

Afternoon Session:
15mins Mobility Drills Neck to Toes
Then:
10mins Skipping
Then:
Working up to Heavy OHS
Then:
Working up to Heavy DL
Then:
4×60 seconds
10kg Med Ball Slams +
Heavy Rope Slams
Then:
10mins Skipping
Then:
Cool down