Training 1-22-2016

Warm-up: Joint Mobility/Dynamic

Strength: 5 Rounds of the following

3-5 Reps Deadlift
3-5 Reps Weighted Pullup

*Rest 2 Minutes after your Pullups
*Do not exceed 85% of your working 1rm Deadlift in todays efforts. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so.


3 Rounds

30 Second Max Ball Slam
15 Second Rest
30 Second Max Kipping Pullups
15 Second Rest
30 Second Max Second Box Jump 24/20
Rest 15 Seconds
30 Second Max Battle Rope
Rest 15 Seconds

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

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