Monday 23.01.17

a. Shuttle Sprints

5 rounds, each for time:

To the 20, 40 then 60m mark, returning to the start position for each.

Each is a max effort sprint, rest as required between efforts.

b. (Between sprint efforts)

Dumbbell Overhead Squat, 6 reps

- Use 2 x dumbbells, use the heaviest load possible but prioritise position over heavy load.

To scale try using a single dumbbell

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