|down and up!!!|
1. back squat: work up to 88%x2x5
2. 50 ab mat sit ups, 50 knees to chest.
3. chins: 25 total
Warm Up: Row 500m, then range of motion drills. Next, perform the junk yard dog, then work up to a 1 RM push press.
Strength: Push press - 10 sets x 5 reps @ 68% 1 RM.
Work Capacity: Complete as many rounds as possible in 15 minutes of...
8x ring dips
10x box jumps (24in/20in)
12x barbell overhead walking lunge (95#/65#)
Core: 3 rounds - 15x strict toes 2 bar, 10x WTD back extensions (45#/25#)