Training 9-28-2016

Warm-up: Joint Mobility/Dynamic


7 Rounds of the following

5 Rep Deficit SandBag Row
100 Foot Front load carry

*Rest 60 seconds after your carry before starting your next round
*Ideally your deficit is set at a height that will allow you to have the bag travel below your feet with coming in contact with the ground each rep. Your front load carry is to be completed with the same weight as your row.


4 Rounds

5 Front Squats at 155/115
15 Box Jumps 24/20
25 Air Squats

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