Training 4-22-2016

Warm-up: Joint Mobility/Dynamic

Strength:

3-5 Rounds of the following:

5 Deadlifts: Not to Exceed 82.5% of your working 1rm
Max Rep Strict Ring Dip
7-10 Rep Dumbbell Pendlay Row

*Rest 60 Seconds between Rounds, move with a purpose station to station within the sets

Conditioning:

Run 200 Meters
18 Box Jumps 24/20
20 Double DB Hang Power Cleans 45/30
18 Box Jumps 24/20
Run 200 Meters

Rest 3 Minutes

Row 250 Meters
15 Box Jumps 24/20
18 Double DB Hang Power Cleans 45/30
15 Box Jumps 24/20
Row 250 Meters

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