Training 3-11-2016

Warm-up: Joint Mobility/Dynamic

Strength:

3-5 Rounds of the following:

5 Deadlifts: Not to Exceed 82.5% of your working 1rm
Max Rep Strict Ring Dip
7-10 Rep Dumbbell Pendlay Row

*Rest 60 Seconds between Rounds, move with a purpose station to station within the sets

Conditioning:

5 Minute AMRAP

5 KB Chain Saw Rows (R) 53/35
10 Single Arm KB Front Squat (R) 53/35
10 Pushups
5 KB Chain Saw Rows (L)
10 Single Arm KB Front Squat (L)

*Increase your pushups by 2 Reps each new round

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