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11/14/2016

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Warm Up:

10 min:

  • Single Leg Squat to Bench/Box x 6/leg
  • Top of Pull x 30 sec
  • Bottom of Dip x 30 sec
  • Defranco Cuban Press x 10

Strength:

  • Back Squat 3×8
  • Dips 3×8-10 – Scale to push ups if needed
  • 1 Arm Row 3×10/arm – Pause at Chest

Conditioning:

10 min AMRAP:

  • 20 ft. Goblet Walking Lunge
  • 10 KBS
  • 20 ft. Goblet Walking Lunge
  • 10 Burpees