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Thursday 12/14/17

Warm-up
2 rds
20 Dbl Mtn climber
15 KB Swing
10 Goblet squat
10 Push-up
20 sec pistol hold on box (each leg)
+
Mobility

Strength:
5 sets
5 Pause Front Squat @65% (5 sec pause at bottom)
6 per arm/ Single Arm DB Push Press

Conditioning:
For Time
1 Rope Climb
50 Double Under
1 Rope Climb
50 Sit-up
1 Rope Climb
40 Double Under
1 Rope Climb
40 Sit-up
1 Rope Climb
30 Double Under
1 Rope Climb
30 Sit-up
1 Rope Climb
20 Double Under
1 Rope Climb
20 Sit-up
1 Rope Climb
10 Double Under
1 Rope Climb
10 Sit-up

December 13, 2017 | News | 0

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