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Long Shot

Warm-up:
2 rds
10 Cal row
10 Goblet Squat
10 Kb Swing
10 Double Mtn Climber
5 Ring Row
+
3-5 min of Kipping or Butterfly Practice

Strength:
5 sets
5 Front Squat (80-87%)
5 Pendlay Row

Conditioning:
5-4-3-2-1-2-3-4-5
Power Clean
Burpee Lat Jump
CTB Pull-ups
-beg (95/65)
Int (135/95)
Adv (155/115)

October 16, 2016 | News | 0

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