Blog Search

11/18/2016

By: 0

Warm Up:

10 min:

  • Tricep Openers x 5 each
  • Eccentric Ankle Dorsiflexions x 10/Leg
  • Side Step Up x 10/Leg
  • 2 x (1 Arm Farmer Carry + 10 x 1 Arm Russian KBS)

Strength:

4 sets:

  • (2 Front Rack Reverse Lunges + 2 Thrusters) x 5
  • Weighted Pull Ups/Max Chin Over Bar Hold + Slow Negative 4×2

Conditioning:

For Time:

  • 10 Burpee Box Jumps 30/24
  • 20 Deadlifts 185/135
  • 30 Wall Balls 20/14