Friday 8.14.2015

Strength
12 x 2 Deads every 30 seconds @50%

Conditioning

6 min AMRAP
10 Front Rack KB Squats R 53/35
40m Shuttle
10 Front Rack KB Squats L
40m Shuttle

Finisher
3 x 15 Back Extension
3 x 25 Sit ups

Competition

10 min Handstand walk work
5 min Triple Under work

 

Beginner

Strength
5 x 5 Deadlift

Conditioning

6 min AMRAP
10 Weighted Reverse Lunge
20m Shuttle

Finisher
3 x ME Hanging Knee raise