Training 12-7-2015

Warm-up: Joint Mobility/Dynamic

Strength:

3 x Squat Cluster

1 Cluster = 3 Reps, Rack and Rest 8 Seconds, Perform 1 Rep, Rack and Rest 8 Seconds, Perform 5-7 Reps

*Sets are to be performed at a percentage falling between 65-75% of your working 1rm
*Rest 2 Minutes Between Efforts

Conditioning:

2 Rounds

10 Burpees
10 Cal Airdyne
10 Double DB Ground to Overhead 45/35
10 Cal Airdyne
10 ManMakers 45/35
200 Meter Run

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

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