Tuesday, November 24th 2015

Tuesday, November 24th 2015

 

Warm-Up:

7:00 on Air Assault. Sprint a little

 

Movement Prep:

KB Headcutters - 3 x 10. (Really extend at the top of the pull, sit in the bottom of each squat for :03, reach and stretch at the top of the press.)

 

Strength/Conditioning:

IWT

3 sets:

5 Clean Pulls 135/95

:60 Assault Bike @ >400/300 watts pace

Rest :60

 

Rest 2:00 (in addition to last :60 rest period)

 

3 sets:

10 Front Squats 135/95

2:00 Row @ >550m/475m Pace

Rest 2:00

 

Rest 2:00 (in addition to last 2:00 rest period)

 

3x

10 Burpees

50 Swimmer Kicks

8 Supermans

Rest :20

 

Supplemental:

GHD Back Extension Iso Hold – 3 x :60