Posted: October 7, 2015 in Uncategorized

WARM UP 

  • Roll out/mobilize 

STRENGTH

  • Strict toe to bar 
  • Strict pull up 
  • Kipping pull up  
  •     X 8 sets max reps 
  •    Each set of 3 equals 1 rep 
  •         Do as many reps as possible once you come off the bar that counts as 1 set. 

CONDITIONING 

  • 3 deadlifts
  • 5 Box jump over 
  • 7 sit ups 
  •  AMRAP 20 min 
  •  Scaled 80/60
  •  RX 120/80

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