APA @ CFM 09JAN16

Warm up (8-10)

APA barbell complex

x2 Rounds

x6 rdl

x6 row

x6 fs

x6 hpc

x6 strict press

x6 ohs

x6 good morning

x6 back squat

Skill

x8 min per segment

Segment 1

Stance test

• stand in front of your partner
• Take turns pushing and pulling to get opponent out of position
• Check stability at all three positions (stand, half squat, bottom)

Segment 2

Turkish get ups

Segment 3

Oh walking lunges (plate/barbell/db)

Segment 4

X6 Strict press + 3 count hold at the top

Skill 2

x15 min over head squat skill development

• 3-5 min demonstration
• 10 min practical

Conditioning

4x6x8x6x4

Ohs

Pull ups

Leg raises