my Arte Suave

WOD: strength…then conditioning

warmup

Planks 90 seconds then for 60

weird squats where i have plates underneath my feet and i grab my toes and squat up and down while holding my toes on the plates elevate my feet at my heels. for 10 reps

Plyos/Hurdles to warm up 5 rounds of:

5 hurdle jumps (20 inches)

single leg hurdler jumps ( 8 inches)

5 Rounds of:

Cleans X 3 

planks with arm raises X 5 each way

We did 145 LBS cleans

i am getting stronger! This used to be a bit of a challenge starting out.

3 rounds of:

Split leg squat X 10 each leg

Over head presses X 20

2 rounds of:

glute ham drops x 10

pistol squats X 5 each leg

shoulder band extentions x 10

band press (core) x 10 each side

After all that…SPRINTS!

I rested 3 minutes after I was done with the last circuit before I went into sprints.

400 yards

300 yards

200 yards

100 yards

50 yards x 4 with 15 seconds rest in-between

i feel fantastic. Could hardly open my eyes after the sprints.

I WILL BE A WORLD CHAMPION!