01.30.15

Fitness
A1.front squat @ 20X0 X 5-4-3; rest 60 seconds
A2. weighted pull-ups X 3 X 3; rest 90 seconds
B.On a 5 minute running clock for 5 sets
odd sets: row 250/200 @ 99%
even sets:
8 russian swings @ 55/35
15 burpees AFAP
C1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
C2.straddle PNF X 75 s X 2; rest 0

Performance

A.11.2

AMRAP in 15:00

9 deadlifts @ 155/100

12 push-ups (release)

15 box jumps @ 24/20

*step ups may be used.

B1.cobra push-ups X 10 X 2; rest as needed

B2.single leg hamstring PNF X 80 seconds each X 2; rest as needed

B.straddle PNF X 80 seconds X 2; rest as needed