Wednesday, July 12, 2017

1. Warm-up
10 Minute Steady Bike, run  or row

2. Conditioning
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155lbs
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

3. Lift
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent