11.27.2015

Warm Up

Row 250m

Dynamic Drills

Then

  • Squat to Stand x 10
  • KBS x 10
  • Box Jump/Step Down x 5

Workout of the Day

A. 5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 5-10 seconds between singles then proceed immediately to A2.
  • A2: “Tall” Box Jump x 1.1.1.1.1 – Rest 3 seconds between jumps

-Rest 2 minutes between sets

B.

In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:

  • KBS x 15 (53/35)
  • Push Up x 12
  • Pull Up x 9

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