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Monday October 8, 2018

7
Oct

Monday October 8, 2018

Push/Pull Lower

 

Mobility/Activation: x 2

  1. tempo goblet squat x 5 @31X1
  2. 10 light kb swings
  3. 50ft spiderman lunge

 

Strength:

1a. heavy sled push 4 x 50ft

1b. sumo stance kb rdl 4 x 15

1c. max effort broad jump 4 x 3

 

Conditioning:

3 rounds for time of:
Run 400 meters
10 2 Push Up Burpees

20 Single Arm Dumbbell Clean and Jerk (10 R 10 L)

1 Rope Climb

 

C: 45-40/30-25, Rope Climb

P: 35-25/20-15, 3 Lay to Stand

F: 20-15/10-12, 10 Single Arm Ring Row

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