Monday 12.21.15

Warm Up:

5 minutes of (bike, row or jump rope)

then..

2 rounds of:

10 air squats

5 push ups

5 each, y's - t's - & w's

Strict Press: (de-load week)

5 x 5 @ 60%

Overhead Squat: (from rack)

3 x 5 (don't worry about the load.. Focus on the skill first!)

5 minute amrap

5 hang power cleans (155/105)

10 burpees

Rest 2 minutes

5 minute amrap

5 shoulder to overhead (135/85)

10 box jumps (24/20")

Post Workout: 3 sets

25 ab mat sit ups

15 ghd back ext

10 hanging leg raises