Saturday, 17 January 2015

WARM UP (15 minutes or less)
3 slow rounds:
200m Run
1 Static Box Jump @ 90% max height or more
1 Static Box Jump @ 90% max height or more
5 Pistols (each leg)

STRENGTH
20 minutes to find your 5RM High Bar Back Squat.

CONDITIONING
“Open 14.3”
Complete as many reps as possible in 8 minutes:
10 Deadlifts, 135/95#
15 Box Jumps, 24/20”
15 Deadlifts, 185/135#
15 Box Jumps, 24/20”
20 Deadlifts, 225/155#
15 Box Jumps, 24/20”
25 Deadlifts, 275/185#
15 Box Jumps, 24/20”
30 Deadlifts, 315/205#
15 Box Jumps, 24/20”
35 Deadlifts, 365/225#
15 Box Jumps, 24/20”