Thursday 20140918 Training Session

Warm-up:

1. Cyborg Strength Warm-up

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Baseline:

Strength:

1. 5 rounds
   3 front squats
   5 dumbbell power cleans, ea arm
   10 dumbbell burpee broad jumps
2. Dumbbell Rows, 3x8
3. Kettlebell Sit-up Compex x3
   5 sit-ups w/ KB in both hands
   5 left hand
   5 right hand
   5 both hands

Conditioning:

1. 10x stair sprints, 20 steps ea
2. Tabata
   medball slams
3. T drill x5
4. W Drill x5
5. 505 Drill x5

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Optional Accessories:

1. 5-4-3-2-1 Pyramid x3
   Dumbbell Front Raises
   Lateral Raises
2. 3x10 glute-ham raises