Friday, 22 August 2014

WARM UP (10 minutes)
• 3 rounds:
   1. Kick Up to Handstand x 3 attempts
   2. Ring Push Ups x 5
   3. Tripod/Frog Stand x 10 seconds
   4. Overhead Squats x 10 (45/35#)
   5. Kettlebell Deadlifts x 10 reps (24/16kg)

STRENGTH (20 minutes)
Pause High Bar Back Squat (3-second pause @ bottom of each rep):  5x3 – Work up to a Max Triple for the Day.

CONDITIONING
“Nicole”
Complete as many rounds as possible in 20 minutes:
400m Run
Max Effort Pull Ups
• Record number of rounds AND number of Pull Ups completed for each round.