Friday 04.10.15

Warm-up

3 sets of

30 second jump rope

5 burpees

10 single leg balance hamstring stretch (single leg dl)

Strength Testing Week

Back Squat: 5-3-1-1-1 (Finding your 1rm)

Strict Chin-ups: 3 x 7 (add load if applicable)

Metcon

15 minute time cap

Buy-In: 50 calorie row

Then.. 4 rounds

5 Clean & Jerk (135/85)

10 bar hop burpees

5 box jumps (30/24")

Then..

Cash-out: 25 calorie row


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