Wednesday, 26 November 2014

WARM UP (10 minutes)
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH
SPEED Deadlift:  6x3 @ 70%
• Reset between each rep.  Move the bar quickly and aggressively every rep.

CONDITIONING
AMRAP in 30 minutes:
20 Power Snatches, 135/95#
30 Burpee Box Jump Overs, 24/20”
40-Calorie Row (OR 600m Run if no rower available)