Training 3-4-2016

Warm-up: Joint Mobility/Dynamic

Strength:

5 Rounds of the following:

3 reps Deadlift
3-5 Reps Weighted Pull-up

*Rest 2 minutes after your pull-ups
*Do not exceed 80% of your working 1rm deadlift in today’s efforts. You may not kip your pullups, and if you need to go completely unweighted to accomplish this goal then do so.

Conditioning:

Run 200 Meters
18 Box Jumps 24/20
20 DB Renegade Rows (10r/10l)
18 Box Jumps 24/20
Run 200 Meters

Rest 3 Minutes

Row 250 Meters
15 Box Jumps 24/20
18 DB Renegade Rows (9r/9l)
15 Box Jumps 24/20
Row 250 Meters

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