Friday, December 16

December 16, 2016

 

Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

 

Overhead Squat (1 x 1)

*12 mins Time Cap

Warm up and start working;

3 rep @55%
2 rep @60%
1 rep @70%
1 rep @80%
1 rep @95%

Then

1RM attempt(s)

*3 attempts to find your 1 rep max.

 

Filthy Fifty (Time)

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees 
50 Double unders

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