Tuesday, 21 October 2014

WARM UP (20 minutes total)
A) 3 rounds, but no more than 8 minutes:
   1. Weighted Strict Pull Ups x 3 (max weight allowing 3 unbroken reps) 
B) 7 minutes:  Dynamic Warm Up.
C) 5 minutes:  Movement-specific Warm Up for Front Squat.

CONDITIONING
For time:
10-9-8-7-6-5-4-3-2-1
Front Squat, 155/105#
200m Run (after every round of Front Squats).