Training 8-5-2016

Warm-up: Joint Mobility/Dynamic


1. 3 Rounds of the following

Max Ring Support

*The goal is to accumulate the most total time possible between your three efforts
*Rest NO MORE then 60 seconds Between efforts

2. 3 Rounds of the following

3 x Rack Pulls with bar just above the knee

*Rest 2 Minutes between sets
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets, do not exceed 80% of your working 1rm Deadlift.


4 Rounds

6 Alternating Strict T2B (3r/3l)
7 Sandbag Squats
Sprint 100 Meters

*Rest 60 Seconds between efforts
*Sandbag weight is up to you, if you would like to see a video of the Alternating Strict T2B on our Instagram account

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