Training 8-24-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. 3-5 Rounds of the following series

1 x Weighted Pullups
3 x Strict Pullups
5 x KB Floor Press

*Rest 60 seconds between sets
*The goal of this is to perform the weighted and strict pullups linked and unbroken. To perform this start with a DB tucked between your legs or a kb hanging from your feet. Perform a strict weighted pullup, drop the db or kb and then transition into the strict pullups

2. 12 Minute EMOM

Odd Minutes = 1 x Power Clean @ 70-75% every 15 Seconds (4 total Reps)
Even Minutes = 100 Foot Farmers Walk

Conditioning:

75 Burpees for time

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