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April 15, 2017

Warm up
7 Strict Toes to Bar
7 Barbell Good Mornings, Move slowly through this movement. 
7 Reverse Hypers, 3 second Hold at the Top
250 Row
2 Rounds
 

 

Strength - 

 

Deadlift 4 x 5 TNG Build to a Heavy - No bouncing or belts. Work on form only Rest 2 - 3 Minutes between Sets. 

 

Conditioning 


3 Rounds of 
 

25/16 Assault Bike
10 Sand Bag Hang Clean and Jerks 
10 Pull Ups 
10 Sand Bag Front Squats 
10 HSPU 


Rest 3:00

 

25/16 Assault Bike
10 Fat Bar OH Lunges @ 80lbs
5 Rope Climbs

 

Rest 3:00

 

 

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