Training 11-30-2016

Warm-up: Joint Mobility/Dynamic


5 Rounds of the following of 3-5 Reps at Each Station

SandBag Clean or Stone to Shoulder: Open Weight
Weighted Pullups: Open weight and my increase or decrease round to round
Double KB Floor Press/Situp: Open Weight

Double KB Floor Press/Situp – This lift is completed by performing a DxKB floor press followed by a DxKB situp once you have return the bells from the extended position. You may not move on to one rep if you have not completed the other.

*Move with a purpose station to station in these efforts today
*If you fall below 3 reps at any station lower the weight the next round


2 Rounds

200 Meter Medball Run 20/14
20 Walballs
20 Pullups


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