Thursday, July 2, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A. Take your new Front Squat max and do the following:
Min 1: 7 reps @ 75%
Min 2: 5 reps @ 80%
Min 3: 3 rep @ 85%
Min 4: 7 reps @ 78%
Min 5: 5 reps @83%
Min 6: 3 reps @ 88%

B. For Time:
Wall Balls x 40 15/20"
Row x 500 meters
Double Unders x 35
Wall balls x 30
Row x 350 meters
Double Unders x 45
Wall balls x 20
Row x 250 meters
Double Unders x 55