Training 09-09-2015

Warm-up: Joint Mobility/Dynamic


  1. 3 Rounds of the following

3-5 Rep Incline DB or KB Bench Press
1 x Max Rep Strict Pullups

*Rest 2 Minutes after your Pullups before starting your next Round

2. 4 Rounds of the Following

30 Seconds Max Battle Rope “crossovers” / 30 Second Rest

*Focus on maintianing a tight body position as you rotate your arms back and forth to create the crossover, do not let fatigue cause you to slack, stay engaged your whole 30 second effort.


30 Light Dumbbell ManMakers for Time

*These are not to be performed as traditional manmakers today. The series you will be performing is as follows and is a simple pairing of a pushup on your dumbbells then up into a full clean.

1 x pushup, 1 x Full Clean

*The goal is to do this piece light and fast today, your dumbbells should not weigh more then 30/20.

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

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