Monday 10.05.15

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HEALTH
A. Tester: Back Squat x 2 (max or heavy)
Roll/Stretch Calf
B. 3 Sets of:
4 Vertical Jumps
8 Bar Good Mornings
6 to 8 Ring Roll Outs or Front Plank Variation

C. 4 Sets of:
DB Power Clean x 30 sec
DB Front Squats x 30 sec
Burpee or Squat Thrust x 30 sec
*Rest x 60 sec

FITNESS
A1. 9 Sets of: Back Squat (3, 3, 3, 2, 2, 2, 1, 1, 1)

A2 1 Set at: 55% of Part A1 for AMRAP

B. 3 Sets of:

20-30 Hyperextensions

20-30 Ring Roll Outs

C. 7 Minute AMRAP:

5 Hang Cleans 135/85

7 Push Jerks

9 Burpee Pull Up
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