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3 July 2017

3
Jul

3 July 2017

3 July 2017

Warm-up:  800m Run to W. Alabama, 3 Sets: 20 Mountain Climbers, 10 Goblet Squats, 10 KB Swing (Lighter KB)

Strength: Back Squat: 7-7-5-3-1 Each set to be done as heavy as possible. (Estimated 20 Minutes)

Work Capacity: 18-15-12-9-6:

  • Wall Ball (20/14)
  • KB Swing (55/35)
  • Box Jumps (24/20) (Step Ups are OK!)

*Run to the End of the Parking Lot and Back between each set

Cool Down: 5 Rounds:  10 Hollow Rocks, 10 Russian Twists, 5 Burpees

 

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