Tuesday February 4th 2014

Prep
Quad smash
3x
5 Wall walks
10 Doubles
20 Banded good mornings

Strength
Ring dips/ Weighted Ring dips
EMOM for 10 Min

Conditioning
6 Min AMRAP
5 RDL
5 Hang Clean
5 Shoulder to Overhead
65/95 95/135

1 Min Rest

6 Min AMRAP
10 KBS 35/50
10 Box Jump
10 Push ups 20/24

1 Min Rest

6 Min AMRAP
150 m Row
5 Strict pull ups
15 Double unders

Recovery
40 Banded Good Mornings
10 GHD Sit ups
Trap Smash