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Shadow Work

Warm-up:
500 m row
2 rds
10 Goblet Squat
10 Glute Bridge
10 Ring Row
5 Push-up
+
Mobility

Strength:
4 sets
10 Front Squat (@60-75%)
5 Weighted or Strict Pull-up
* All 4 sets must be in the percentages.

Conditioning:
15 Hang Clean (135/95)
5 Burpee
400 M Run
10 Hang Clean
10 Burpee
400 M run
5 Hang Clean
15 Burpee
400 M run

August 21, 2016 | News | 0

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