Monday, January 4th 2015

Monday, January 4th 2015

 

Warm-Up:

Air Assault Bike for 5 minutes. Sprint a little.

 

Movement Prep:

Leg Swings x 40

3-D Calf Stretch x :30 p/leg

Single Leg Squat on Box – 2 x 5

Front Squat x 10 w/ empty barbell

Push Press x 10 w/ empty barbell

 

Strength:

Every two minutes for 10 minutes (5 sets):

Push Press x 5 – Begin at 70%, add weight every set, attempting to finish with a 5 RM ( 5-Rep Max)

Then:

Every two minutes for 10:00:

Front Squat x 5 @ Weight used for last Push Press Set

 

Conditioning:

 

For Time:

20 Deadlifts @ #225/135

15 Cals on AA

20 Kettlebell Swings @ 32kg/24kg

15 Cals on AA

20 Overhead Squats @ #95/65

15 Cals on AA

20 Burpees

15 Cals on AA

20 Pull-Ups

15 Cals on AA

 

Supplemental:

Accumulate 5:00 FLR on Rings