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Monday 7/17/17

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 2.1.2 @85% (40 sec each set of 2) 2-3 min btw sets
*a set is 5  reps @85 % done 40 seconds apart. Rack bar after every set
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:
4 rds
10 DeadLift (65% of 1 rm)
15 DB Push Press (50/30)
30 Double Under
1 Block Run (all the way around)

July 16, 2017 | News | 0

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