Monday 3/21

Ninja Foot
Objective: Hybrid Session

Warmup:
1) 4 rounds
6x Goblet Squat
6x Lunge each leg
12x pushup
Instep stretch to pigeon stretch

Training:
1)  8 rounds
3x Back Squat - increase until difficult but doable
3x hip swivel
3x shoulder dislocates with PVC

2) 4 rounds for time
400 meter run
5x Scotty Bob @ 35lbs
5x Box jump @ 24''
8x Swing @ 50lbs
8x Ball Slam

3) 5 rounds
4x 1 leg deadlift each side @ 35lbs
4x 1 arm situp each side @ 35lbs
8x Slasher each side @ 35lbs
8x Plank Walk up each side

Comments: 
The idea of a "HYBRID" session is to train Strength and Work Capacity along with a core circuit in 1 session. 

The strength portion will be a heavy foundational lift - Cleans - Presses - Squats etc.

We then shift into a 10-20 minute Work Capacity session hammering the lungs.

Finish off the hour with a core session.