Monday 01.11.16

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HEALTH

A. Work up to HEAVIEST: (3-5 x 2 sets, 8-10, 15-20)

Back Squats

3 Single Leg Broad Jumps per Side

+

2 Minute Rolling Lats with Lax Ball

 

B. 3 Sets of:

5 Heavy DB/KB SLRDL’s (Each side)

40 Russian Twists

5 Wall Slides

 

C. For Time (10 min cap)

1k row

30 HP Cleans

30 Front/Goblet Squats

Max Burpees

FITNESS

A. 15 Minutes: Work Up to a HEAVY:

5 rep High Bar Back Squat

 

B. 10 Minute EMOM:

Odd: 5-10 Thrusters 95/65

Even: 10-15 T2B

 

C. For Time: (5 Minute Cap)

250M Row

15 Hang Power Cleans 135/85

250M Row

15 Hang Power Cleans 135/85

UA-12574818-1