Training 12-23-2016

Warm-up: Joint Mobility/Dynamic


3 Rounds of the following

3-7 KB Crush Curls: Open Weight
10 Dimel Deadlifts: Not exceeding 35-40% of your 1rm
3-5 Weighted Chins: Not exceeding 80% of your 1rm

*When “Not exceeding” is posted it does not mean you have to match the cap. It simply means do not use more than what is posted. This series is to be performed as lifting by feel, remember our goal is always to Lift as heavy as possible, staying as fresh as possible.

*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


Row 500 meters
50 Ball Slams
Row 500 meters

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