12.17.2015

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Squat to Stand x 5
  • Bar Tap (Kips) x 10
  • KBS x 10

Workout of the Day

A. 5 Sets

  • A1: Power Clean + Clean – Rest 60 seconds
  • A2: Double Under x max reps in 30 seconds – Rest 60 seconds

B. 2 Sets

  • B1: Strict Pull Up x max reps – Rest 60 seconds
  • B2: Kipping Pull Up x max reps in 30 seconds – Rest 2 minutes

C. 4 Rounds for time of:

  • Deadlift x 10 @ 50% of 1RM
  • HSPU x 10 OR Push Up x 15
  • Run 400m

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