Friday, 2 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER / INTERMEDIATE WEIGHTLIFTING
5 sets:  3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds.

CONDITIONING
60 Chest-to-Bar Pull Ups for time*
*EMOM, including the first minute – 5 Burpees