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11 January 2019

11
Jan

11 January 2019

11 January 2019

Warm-up:  Sul Ross Run,

Strength: Hang Clean (yes, Squat) 7-5-5-5-3: Increase load each set. Does not have to be touch and go!

Stamina: 5 Rounds, not for time: 20x Knee to elbow push up, 14x alternating arm Single arm DB Clean and Press (HEAVY), 50m Gun Walk.

Work Capacity: 22-18-14-10:

  • Wall Ball (20/14)
  • Alternating DB Snatch (50/35)
  • 40x Double Under between sets (80 Singles)

Cool Down: 4 Sets:  10 V-ups, 20 Ab Mat Sit-ups

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