Shift Day 1-23-2016

Warm-up: Joint Mobility/Dynamic

Strength:

6 x 100 Foot Light Sled Push

*These effort are meant to be on the lighter side, this is allow you to really sell out on each push. These are sprints, be sure to pick a load that will challenge you to stay at a higher speed
*Rest as needed between efforts

Conditioning:

Every 3 Minutes for 15 Minutes perform the following

10 Hang Power Cleans 155/105
20-40-20 Sprint
4 Bar Over Burpees

*If you miss a round begin the next one at the turn of the clock
*Record your splits for each effort

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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