Friday, 3 October 2014

WARM UP (10 minutes total)
A) 3 rounds, but no more than 5 minutes:
   2. Pistols x 5 (each leg)
   3. Hip Extensions x 10
B) 5 minutes:  Movement-specific Warm Up for Box Squat.

STRENGTH (25 minutes)
Box Squat (with bands and/or chains, if available):  10x2; same weight all 10 sets.

CONDITIONING
7 rounds for time:
7 Chest-to-Bar Pull Ups or 2 Muscle Ups
7 Push Jerks, 155/105#
7 Burpees
• 15-minute time limit.