Monday 29 April 2013 Back squat, press, prowler

Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach

3min Airdyne warm up. Hit 80 cals and increased intensity last minute

Dynamic ROM warm up

Ladder drills 10min

A) back squat build up 3 sets of 5 @ 179.2kg

Ladder drills 5min upper body

B) Strict press with alphafit log 3 sets of 5 reps @ 84.5kg

Ladder drills for lower body

Plyometric depth jumps 5 @ 20, 5 @ 24, 5 @ 30"
15 total

C) Prowler 10 sets of 25m prowler with 100kg on the prowler. 
Not timed, roughly 1min rest. Concentrated on fast feet and not slowing down the efforts