Friday, 5 September 2014

WARM UP (10 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH
Front Squat:  7x3

INTERMEDIATE STRENGTH (25 minutes)
Front Squat:  10x3 @ 76.5% – Use the same weight for all sets.

CONDITIONING
5 rounds for time:
14 Kettlebell Walking Lunges, 16/12kg
• 15-minute time limit.