Monday February 24 2014

The open starts this week!! 

Prep 

3x 

20 doubles 

20 wall slides 

20 shuffle steps each way 

20 knee push outs 

Strength 

Back squat 5x5 at 87% 

Conditioning 

4 min AMRAP 

3 CTB 

3 strict HSPU 

30 calorie row 

1 min rest 

4 min AMRAP

6 Pistols 

6 hollow rock 

60 Double unders 

1 min rest 

4 min AMRAP 

9 Box Jump 

9 Burpee 

9 ring dip 

Recovery 

Bottom squat position 1 min

Banded pigeon