ALLIANCE GROUP

6-25-2009

WARM UPS
standing twist, bending back and forward, side bends with fingers clasped and palms up, lunge with knee pull, cossacs, hindu push ups and squats

TOP OF TGU
standing press, overhead lockout, reverse lunge with opposite leg, bend to the side and find floor with palm 10 L/R

BOTTOM OF TGU
lying press, lockout, bend same leg, heel push, roll up to elbow, palm 10 L/R

METABOLIC
1 minute work/30 seconds passing
2 sets
1. 2hand swings
2. 2hand squats
3. tactical 8's
4. 2hand lunges
5. press L
6. press R
7. sumo squats
8. alternating swings
9. clean and lunge L
10. clean and lunge R
11. slingshot pass