Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200;

25 DEC Closed; and 26 DEC will be 0900 and 1200

 

Strength:

Overhead Squat

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps @ 85%

 

Conditioning:

“Hammer Time”

15 Chest-2-Bar Pull-ups

25 Push Press (75/53)

35 Sit-ups

45 Double Unders

45 Calories Rowed

35 Front Squats (75/53)

25 Burpees

15 Lateral Bar Jumps*

 

For Time

Similar to Friday, 18 April 2014

*Jumping over the bar both directions equal 1

 

Mobility:

Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Olympic Wall Squat – 2:00

 

 

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