Monday, November 28th 2016

Warm-Up:

5 x (:50/:10) Row

 

Movement Prep:

Wall Squat – 2 x 10

Wall Lat Stretch – 2 x :30

Bootstrapper Squat x 10

Scapular Push-Ups x 10

Scorpions x 10

Iron Cross x 10

 

Strength:

Pause Front Squat – 3 x 3

Front Squat – Build to Heavy Single

Then:

Front Squat – 90% (of heavy single) x 1 x 6

 

Conditioning:

For Time:

150 x Kettlebell Front Squat Push Press - 24kg/16kg

Every minute, stop and complete 3 Strict Pull-Ups

Time Cap: 15 minutes