Training 7-13-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

1 x max effort over the head medball toss for distance, sprint to the Ball, 1 x max effort over the head medball toss for distance, walk to the ball

*Choose a weight that will allow a decent toss each effort but not something so light that your not challenged

2. 3-5 Rounds of the following

5 Reps Weighted Dips
3 Reps Weighted Pullups

*Rest No More then 30-45 seconds after your Pullups
*You must use the same weight for the Dips and Pullups for todays efforts.
*You may not kip in these efforts, if you must go unweighted to accomplish this then do so

Conditioning:

4 Rounds

10 KB Snatches (5r/5l) 53/35
15 Wall Ball
5 Strict Pullups

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