11.17.2014

Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP of
5 x Ring Rows
10 x Supermans
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%
Post loads to comments

“Bar Gauntlet”
Complete as many rounds/reps as possible in 10:00 of
3-6-9-12…etc. of
Thrusters (95/65)
Pull-ups

Post total number of repetitions completed to comments.

Skill Development
Accumulate 3:00 of Ring Support Hold