Tuesday, July 21, 2015

WARM UP
5 min of joint prep
straight arm pulling prep
qm gallop 4 lengths
weighted body line lying on back. 10 reps plus 30 sec hold.

A. In 15 minutes, build to a heavy single deadlift.
Absolutely no breakdown in form.  
Less advanced do 5-7 reps x 3 sets; rest 2 min

B. For Time:
OHS x 20 95/145 lbs
Double Unders x 100
Push ups x 50
Front Squats x 30 95/135 lbs (must clean the bar)

Rest 60 sec.

C. 800 meter run for time

D1. cuban rotations x 8-12 @ 4141 x 3 sets
D2. trap 3 raises x 8-12 @ 3133 x 3 sets
Rest 60 sec after D2.