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Prototype

IMG_3253
Warm-up:
30 Cal row at easy pace
15 Goblet Squat
10 Singe Leg deadlift(per side)
5 inch worm w/ push-up
+
Mobility:
Down Dog
Dead Pigeon (lying on back)
Child’s Pose
Lunge stretch

Strength:
20 minutes
8 sets
5 Weighted Push-up
5 Deficit DeadLift (w/ 45# plates under foot)
-work to a peak in both
*if you’re not comfortable with 45’s, go with a smaller deficit.

Conditioning:
3 min Amrap
Squat Clean Thrusters(135/95)
3 min rest
5  min Amrap
5 HSPU
20 Jumping Lunges
2 min rest
5 min Amrap
10 WallBall
5 Pull-up

January 13, 2016 | News | 0

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