Strength:

Push Press

5 x 5 @ 75%, 80, 82.5, 85, 87.5%

 

For Quality

 

Conditioning:

30 GHD Sit-ups buy-in

…then

3 rounds of:

5 Muscle-ups

10 meters Handstand Walk

15 Box Overs (24/20″)

20 Sit-ups

…then

30 Burpee sell-out

 

For Time

Compare to Saturday, 08 November 2015

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Banded Olympic Wall Squat – 2:00

 

 

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