Strength:

Front Squats

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

Start at 60% 1RM, increase by 5% each set

 

For Quality and Max reps

 

Conditioning:

“Time to work it off”

40 Burpees

40 Double Unders

400m Run

30 Knees-2-Elbows

30 Speed Skips

300m Run

20 Pistols, Alternating (10 each leg)

20 Clapping Push-ups

200m Run

10 Strict Handstand Push-ups

10 Muscle-ups

100m Run

 

For Time

Compare to Monday, 30 October 2017

 

Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post load and reps, time, and experiences to comments