Monday, July 24 2017

Warm-Up/Movement Prep:

3 Rounds:

10 x Air Squats

10m Lunge + Pass Through

5 x Push-Ups

Tricep Stretch + Side Bend x 30 sec p/side

 

Strength:

Press Cluster Sets

3 Sets of 70% x 5+2+2

*Complete 5 Reps, rest 20 seconds, then complete another 2 reps, rest 20 seconds, then complete another 2 reps

 

Conditioning:

3 Rounds:

Accumulation:

3 Rounds of:

10 x Goblet Squat (Heavy)

20 x Box Jump @ 20”

Then:

Rest 3 minutes

Then:

3 Rounds of:

15x KB Swing

15 Calories on Assault Bike

Then:

Rest 3 minutes

Then:

3 Rounds of:

10 x Deadlift @ 185-135/113-73

10 x Burpee