Monday, 8 September 2014

WARM UP (15 minutes)
• 3 rounds:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
   4. Hip Extensions x 10

BEGINNER STRENGTH

INTERMEDIATE STRENGTH (15 minutes)
High Bar Back Squat:  5x7 @ 70% 1RM – Use the same weight for all 5 sets.

CONDITIONING
“Karabel”
10 rounds for time:
3 Power Snatches, 135/95#
15 Wall Balls, 20/14#
• 18-minute time limit.