Monday, November 16th 2015

Monday, November 16th 2015

 

Warm-Up:

Row 1000m @ Easy Pace

 

Movement Prep:

Box Jumps - 3 x 5

Reverse Lunges - 1 x 10 p/leg

Single Leg Squats on a box - 3 x 5 p/leg

 

Strength:

Barbell Complex:

Power Clean + 2 Split Jerks (1 each leg) + Front Squat + 2 Reverse Lunges (1 each leg)

 

5 Reps of Each @ 95/65 x 3 Sets

3 Reps of Each @ 115/95 x 2 Sets

2 Reps of Each @ 135/105 x 2 Sets

 

 

Conditioning:

1500m Row for Time: At the top of every minute, complete 4 Burpees + 4 Squats

 

Supplemental:

Ab work. Pick 3 movements and complete 50 reps of each