Monday 08.03.15

Warm-up: 3 sets

1 minute jump rope

10 wallballs (or) air squats

3 each side lunge/elbow instep/hamstring stretch

Strength:

Front Squat:

5 x 4 @ 65%

Strict Pullups:

4 x 5 (Alternate grip each set)

Metcon: 15-12-9-6-3

Box Jump (24/20")

Push-up

kb swing (53/35)

*Immediately upon completion of the 3 round.. 800m run cash-out

Post: 3 sets

15 hollow rocks

20 supermans

25 ab mat sit-ups