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Monday 9/18/17

Warm-up:
2 rds
15 Cal Row
15 kb swing
15 goblet squat
10 Scap Pull-up
5 Jefferson Curls
+
Mobility

Strength:
5 sets
5 Back Squat @80%
10 Prone Db Row (straddle bench across 2 boxes)

Conditioning
Bergeron Beep Test

EMOM as long as Possible
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
-This one is hard and fast so be prepared!
-Don’t use bands for pull-ups (you won’t have time) sub jumping or ring rows
-If you fail before 5 rds take a rd off then start again.
-Be respectful of everyone!!!
-Scale as needed

September 17, 2017 | News | 0

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