Monday 1.4.16

3 rounds (NFT) 1 minute airdyne 10 squats + 10 push-ups :30 seconds jump rope

WEEK 1 OF WENDLER STRENGTH CYCLE

Front Squat: (BASED OF 90% OF YOUR 1RM) 5 @ 65% 5 @ 75% 5+ @ 85%

Strict Pullups: 3 x 5 (add load if possible)

* TESTING * max unbroken kipping or butterfly pullups *you may use a band.. But please remember for re-test in 12 wks

EMOM for 12 minutes Even: 3 hang power cleans Odd: Max double unders in :30 seconds

5 minute amrap 5 bar touch burpees 5 toes to bar

Post Workout: 3 sets 15 GHD back ext & sit-ups :30 sec per side (side planks)


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