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2/28/2020

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 1 Arm Overhead Carry
  • 10 Kneeling Straight Arm Band Pull Down

Strength: 

  • Front Squat 3×4
  • Push Press 3×4
  • Chest Supported Rows 3×10-15

Conditioning: 

“The Dark Knight”

3 sets – 3 min ON/OFF:

  • 5 Strict Pull ups
  • 10 Body weight/0.75 Body weight Back Squats
  • 15/10 Push ups
  • 200m Row

Pick up where you left off on previous round

At some point, you will hear “Joker” and you must stop and perform 10 burpees