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Holiday Week 12/30/14


Warm-up:
7 min
10 cal row
10 kb DeadLift
10 Goblet Squat
5 Push-up

Strength:
Rx’ed is Men use bodyweight, females use 75% bodyweight. Scaled is men use 75% bodyweight, females use 50% bodyweight.
2 min max effort Back Squat
3 min rest
2 min max effort DeadLift
3 min rest
2 min max effort Push Jerk
– thoroughly warm up all movements.
-try to use the weights given, but be realistic.

Conditioning:
Baseline Test
500 m row
40 Air Squat
30 Sit-up
20 Push-up
10 Pull-up

* Use remainder of time to work on weaknesses!

December 30, 2014 | News | 0

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