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Friday 8/4/2017

3-2-1 Go

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds:

10 jumping lunges

10 RKBS

10 push ups, change hand position each round

10 Partner tire flips (back and forth to each other. 

Workout Warmup:

Take 10 minutes to do:

5x5 DL working up to your workout weight

25 DU's between sets

Workout:

21-15-9

Dead lift, Body Weight

Box Jumps, (24/20) (RX+ 30/24)

50 DU's after each round

O lift:

Cleans, on the 2 min:

8 rounds of: 1 clean shrug-1 hang clean-1 squat clean.

Start at 65% and get as heavy as you can

Skill:

10 heavy Wall Balls 30/20

30 sec spring on Assault bike

5 rounds

Earlier Event: August 3
Thursday 8/3/2017
Later Event: August 4
Monday 8/7/2017