Training 9-30-2016

Warm-up: Joint Mobility/Dynamic

Strength:

1. Deadlift 2 x 20 @ 45%

*Rest 2 Minutes between efforts

2. 5 Rounds: Every 60-90 Seconds perform the following

1-3 x Weighted Pullups, 5 x KB Crush Curl

*You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish your goal reps do so

Conditioning:

3 Rounds

20 Pistol Squats (10r/10l)
15 Pushups
5 Power Cleans 225/155

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