Wednesday, 12 November 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)

STRENGTH
SPEED Deadlift:  8x3 @ 60%
• Keep hands on the bar back down to the floor and reset between each rep.  Pull all 24 reps off of the floor with speed & aggression.

CONDITIONING
AMRAP in 30 minutes:
10 Front Squats, 155/105#
20 Bar Facing Burpees
30 Kettlebell Swings, 24/16kg
800m Run