Strength:

Back Squat

5    reps @ 65% 1RM

3    reps @ 75%

1+ reps @ 85%

 

For max reps

 

Conditioning:

“Sail Away”

35 Pull-ups

35 Weighted Walking Lunges (45/35)

35 GHD Back Extensions

35 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Calories Rowed

35 Knees-2-Elbows

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Tuesday, 07 January 2014

 

Flexibility:

Couch Stretch, 1:00/leg

Right leg split, 2:00

Left leg split, 2:00

Couch Stretch, 1:00/leg

 

For Quality

 

 

Post load and max reps, time, and experiences to comments