Training 7-27-2016

Warm-up: Joint Mobility/Dynamic


1. Every 90 seconds for 5 sets perform the following

3 x Sand Bag Bent Over Rows, 5 x Sand Bag Front Squat

*Todays work is ideally performed with a sand bag but if your low on equipment make do with whatever you have. This could be a stone, a keg or performed with a barbell if you have no access to any other varied equipment.

2. 5 Rounds of the following

3 Rep Close Grip Bench Press
3 Rep False Grip Chest 2 Ring Pullups

*Rest 60-90 seconds after your pullups before starting your next round


4 Round

15 Box Jumps 24/20
10 Double KB Weighted Stepup (5r/5l) 53/35
20 Ball Slams

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