GROUP WARM-UP
50 Ft Knees Up
50 Ft Butt Kicks
50 Ft Side Shuttle each way
50 Ft Skips
25 Jumping Jacks
:30 Gastroc Stretch
:30 Soleus Stretch

SLED WORK
4 sets not for time:
100 Meter Sled Sprint 90/50
15 Ball Slams
10 steps 1-arm dumbbell overhead walking lunge, left arm
10 steps 1-arm dumbbell overhead walking lunge, right arm
Rest 3 minutes Between sets

GYMNASTIC STRENGTH WORK
3 sets of:
:30 Hollow Hold
10 Push-ups
10 Bar Rows

Go Paul! 

We are wishing Paul Hamilton good luck this weekend as he tackles his first ever triathlon in St. Petersburg!