Monday 12.14.15

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HEALTH

A. Work up to Heaviest/Hardest of:

Single Back Squats (5-3-1-1…)

Biggest Box Jump

+

30 to 45 total reps of Shoulder Ext rotations

 

B. 3 Sets of:

8 SLRDL’s (Each side)

10 Pallof Presses (each side)

 

C. For Time (10 min cap)

1k row

30 HP Cleans + Thruster

Max Double Dnders in remaining time

FITNESS

A. 5 Waves of:

1-3-5 Back Squat

 

B. 4 Sets of:

4 per Leg DB/KB Front Rack Step Ups

12-15 DB/KB RDL’s

12-15 Back Extensions

 

C. “Jackie”

1K Row

50 Thrusters 45/35

30 Pull Ups

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