Monday 11.16.15

Warm-up:

5 minute row or run then.. 20 meter lunges 10 meter inch worm w/ push-up PVC pipe; overhead pass through, good mornings, & rotations

Front Squat: 4 x 3 @ 80% 1 x 10 @ 60%

Single Leg Deadlift: 3 x 10 each side

Pendlay Row: 3 x 5 (HAP)

*Atlernated between the SDL & Pendlay Row

3 minute amrap (2 minute rest from amrap) athlete must complete a 200m run 5 minute amrap (3 minute rest from amrap) athlete must complete a 400m run 3 minute amrap

10 wallball shots (20/14) 5 chest 2 bar pullups 5 Power cleans (165/115) 10 over the bar burpees


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