Strength:

“Make-up work”

Pick a missed lift, find 1-rep max

 

Or…

 

Pick a lift and perform:

5 reps @ 65% 1RM

5 reps @ 75%

5 reps @ 85%

 

For Quality

 

Conditioning:

“Hammer Time”

15 Chest-2-Bar Pull-ups

25 Front Squats (75/53)

35 Sit-ups

45 Double Unders

45 Calories Rowed

35 Push Press (75/53)

25 Burpees

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Monday, 22 December 2014

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post lift, load, time, and experiences to comments