Saturday, 2 March 2013

WARMUP
* Run 800m
* Mobility - Bands, lacrosse balls, and/or foam roll what you need to loosen up for the workout.

STRENGTH
Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95%

CONDITIONING
5 minute AMRAP:
7 Knees-to-Elbows (knees must come in full contact with elbows for rep to count)
15 Over-the-Box Jumps 20″ (Rx = no touch on top)

* Rest 1 minute.

2 minute AMRAP:
Ring Dips