Strength:

Overhead Squats

5-5-3-3-2-2-1-1+

Start at 50% 1RM, increase by 5% each set

 

For max reps at 85%

 

Conditioning:

“All of Me”

10 Handstand Push-ups

20 Squats

30 Double Unders

20 Abmat Sit-ups

10 Kettlebell Push-ups

…rest 2 minute after each round

 

4 rounds for time

Give your “All” each round

Compare to Saturday, 14 June 2014

 

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:00/side

Olympic Wall Squat – 1:30

Prone Shoulder Flexion – 1:30

 

 

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