Training 09-04-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. Deadlift 2 x 20 @ 45%

*Rest 2-3 Minutes between efforts

2. 5 Rounds: Every 60-90 Seconds perform the following

3-5 x Weighted Pullups, 5 x KB Crush Curl

*You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish your goal reps do so

Conditioning:

3 Rounds

30 Second Battle Rope
30 Kettlebell Snatches (15r/15l) 35/26
30 Second Battle Rope
15 Box Jumps 24/20
15 American Swings 53/35

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

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