Conditioning:

“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

Sit-up Slammers (12/8) @ 2m

High-Lows*

Back Squats (155/103)**

Kettlebell Swings (53/35)

 

Rest 2 minutes between rounds

 

3 rounds for score

Compare to Friday, 27 September 2013

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

**Racks can be used

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist – 1:00/side

Eye of the Needle – 1:00/leg

Reclined Spinal Twist – 1:00/side

Twisted Cross – 1:00/side

 

 

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