Training 12-30-2015

Warm-up: Joint Mobility/Dynamic

Strength:

1. 10 Minute EMOM

Odd Minutes = 1 x Power Clean @ 75% every 15 Seconds (4 total Reps)
Even Minutes = 50 Foot Farmers Walk

2. 3-5 Rounds of the following

5 Rep KB or Barbell Floor Press
1-3 Weighted Pullups

*Rest 45-60 seconds after your Pullups
*You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so

Conditioning:

4 Rounds

30 Doubleunders
8 Double Kettlbell front Squat 53/35
2 Muscleups

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

Comments are closed.