Tuesday November 18th 2014

Prep
1 min each shuttle runs, burpees, plank, jumping jacks, hollow rock 
2 rounds of- max unbroken wall balls, pull ups, push ups 
Bottom squat position prep 2 min per side 
Barbel complex/ Pause squat review 



Strength 
3x5 Pause squats @ 50% 7 second pause in the hole
* NO BOUNCE OUT OF THE HOLE 

Conditioning 
6 rounds for max load 
1 Deadlift 
2 hang clean 
3 front squat                                                   

Recovery 
25 GHD sit ups 
Banded pigeon 2 min per side
Couch stretch 2 min per side