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.

Conditioning:

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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