Strength:

Front Squat

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

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

 

For max reps at 85%

 

Conditioning:

“Begin Again”

15 Handstand Push-ups

25 Burpees

35 Slammers (12/8)

100 Double Unders

35 Wall-Ball Shots (20/14) @ (10/9′)

25 Glute-Ham Sit-ups

15 Calories Rowed

 

2 rounds for time

Compare to Wednesday, 19 March 2014

 

Royal Burpee Challenge:

Day 112

 

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

 

 

Post load and reps, time, and experiences to comments