Friday, 8 August 2014

WARM UP (15 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
Pause High Bar Back Squat (3-second pause at bottom of each rep):  5x3 – Work up to a Max Triple for the Day (no more than 3 missed attempts at any one weight).

CONDITIONING/TEST
For time:
1 mile Run – AFAP