Friday 10.23.15

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HEALTH

A. 5 Sets of:

3 Sumo DL @ 4102

3 Chin Ups @ 3101

(heavier than last time, or 80 to 90% of Test)

 

B. 3 Sets of: (no rest)

8 Pronated DB Rows

8 DB Lateral Raises

30 Second Side Plank per Side

 

C. 21-15-9 (10 Minute Cap)

Row Calories

Box Jumps

*3 Renegade Rows Between Rounds

 

On Own:

30 Lateral X Band Walks each side

Roll/Stretch:

-Posterior Shoulder or Traps

-Hamstring Stretch

FITNESS

A. 20 Minute EMOM:

Odd: 3 Snatch Grip DL’s

Even: 3 Pull Ups + 3 T2B + 3 K2E

 

B. 21-15-9

Deadlift 225/155

Pistols (total)

*Buy In/Cash Out 50 DU’s

UA-12574818-1