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Friday June 16, 2017

15
Jun

Friday June 16, 2017

Mobility/Activation: 3 rounds of

  1. 20 band pull aparts
  2. 10 pass thrus
  3. 5 OH squat w/ dowel

 

Strength: OH Squat

 

Tabata OH Squat w/ empty bar

 

:20 work / :10 rest for 8 rounds or 4 mins. Rest is a hold in the bottom position. For each break you have during the tabata, complete 5 burpees at the end of the 4 mins. Scale to a lighter bar or dowel if needed.

 

Conditioning: 4 rounds for time of

 

400m run

12 kb swings

9 pull ups

6 burpee box jumps overs

 

F: 45/25; assisted pull ups or ring rows; 20” step ups ok

P: 55/35; pull ups; 24”/20”

C: 70/55; c2b pull ups; 30”/24”

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