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Civil Unrest

Warm-up:
3 rds
1 lap Bear Crawl
10 Kb Swing
10 O/H Squat
10 weighted pass through (put a small plate on pvc or use trainer bar)
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Mobility

Strength:
15 minutes
4 sets
3 Back Squat (50,60,70,80%)
3 Weighted or Strict Pull-up

Conditioning:
12 min Amrap
10 O/H Squat (95/65)
10 Burpee Lat Jump
10 Cal Row

November 13, 2016 | News | 0

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