Thursday 06.14.2018

Warm-up Drills
I. Run 400m
II 1-2 Rounds of
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Nostalgic II”
Complete for time

100ft x Overhead Walking Lunges (45/25)
21 x Pull-ups
21 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
18 x Pull-ups
18 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
15 x Pull-ups
15 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
12 x Pull-ups
12 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
9 x Pull-ups
9 x Box Jumps (24/20)
100ft x Overhead Walking Lunges (45/25)
6 x Pull-ups
6 x Box Jumps (24/20)

Notes: Of course we’re going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow…it’s going to sting quite a bit.

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