Wednesday, 19 November 2014

WARM UP (12 minutes total)
A) 3 rounds, but no more than 7 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
B) 5 minutes:  Dynamic Warm Up.

STRENGTH
SPEED Deadlift:  8x3 @ 65%
• Reset between each rep.  Pull all 24 reps off of the floor with speed and aggression.

CONDITIONING
AMRAP in 30 minutes:
800m Run
30 Pull Ups
20 Push Jerks, 135/95#

EXTRA CREDIT (after class, if you have time)
CONDITIONING
4 rounds:
20-Calorie Row
- Rest 2 minutes between each round.