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Monday 7/10/17

Warm-up:
200 m run
15 Ball Slam
1 bear crawl
10 Sit-up
10 Push-up
10 Air Squat
15 Band Face Pulls
+
Mobility

Strength:
3 sets
Back Squat Clusters 2.2.2 @83% (40 sec each set of 2) 2-3 min btw sets
*a set is 6  reps @83 % done 40 seconds apart. Rack bar after every set of 2
2 High Box Jump
6 Rope Pull-ups (3 right up/3 left up)
* if you don’t know what you 1Rm is, just build from last week

Conditioning
10 Power Clean (135/95)
10 Burpee
30 WallBall
10 Power Clean
20 Burpee
20 WallBall
10 Power Clean
30 Burpee
10 WallBall

July 9, 2017 | News | 0

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