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Capacity

Warm-up:
3 rds
10 Goblet Squat
10 single leg DeadLift
10 Scap Pull-ups
15 sec Hold Pistol Position on box (each side)
+
Mobility

Strength:
5 sets
5 Back Squat (80-87%)
10 Dbl Bicep Curl
10 Single arm Tricep Kick Back (per side)

Conditioning:
2 min Max Thrusters 75/45
2 min rest
2 min Max Effort Russian Kb Swing
2min rest
2 min Max Effort Burpees
1 min rest
1 min Max Thrusters
1 min rest
1 min Max Effort Russian Kb Swing
1min rest
1 min Max Effort Burpees

October 20, 2016 | News | 0

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