Training 4-8-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. In 7 Minutes work up to a Heavy Single weighted Chinup

*These effort must be performed strict and you may not kip in any style

2. Choose from one of the two following Options

A) In 12 Minutes work up to a Heavy Double on the Deadlift
or
B) Perform a 3×1 Deadlift at 90-95% of your working 1rm rest 2 minutes between efforts. This must be complete in 12 minutes

Conditioning:

21-15-9

Ball Slam
PullUps
Box Jump 24/20

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