Metabolic Conditioning Monday 28-6-2010

Metabolic Conditioning

Session 1
Dynamic Warm-up
Then:
8x 50 meters Sprints
Jog back to start to recover
Then:
Lunges +
Press-ups +
Planks +
Jack knife +
Burpees
8 rounds 30 seconds per exercise
Then:
Cool down

Session 2
Dynamic Mobility Warm-up
Then:
8x 4 cones Shuttle Sprints
Jog back to recover
Then:
KB Swing Left +
KB Swing Right +
KB Rack Squat Left +
KB Rack Squat Right +
KB Jerks Left +
KB Jerks Right +
KB Overhead Walking Lunges Left +
KB Overhead Walking Lunges Right
8 rounds
Then:
3 rounds
50 meters backward resistance band Sprints (pulling your partner)
Then:
3 rounds
50 meters KB Drag Sprints
Then:
30x Yanda Sit-up +
10x Windmills
Then:
Cool down