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11/21/2016

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Warm Up:

10 min:

  • 10 Eccentric Ankle Dorsiflexions/side
  • Accumulate 2 min in bottom of Back Squat 45/35
  • 20-30 sec Top of Pull Hold

Strength:

  • Back Squat 3×8
  • 3 sets:
    • (1 Arm Press x 5 + Overhead Carry Down + 1 Arm Press x 5 + Overhead Carry Back)/arm
  • Strict Pull Ups 3 x Max Reps @50X5 – If you can get more than 5 reps w/ body weight, add weight

Conditioning:

10 min AMRAP:

  • 10 Push Ups
  • 10 Goblet Step Ups
  • 30 Double Unders