Friday, 4/15/16

1) Conditioning

5 Rounds

5 Ring Muscle Ups; 5 Jumping Ring Muscle Ups; 5 Jumping Pull-ups+5 Jumping Ring Dips

10 Box Jump Overs (24/20; 20/16); 10 Box Step Overs (24/20; 20/16)

15 Kettlebell Swings (53/35; 44/26; 35/18)

2) Strength

20 Reps Back Squat @ 60% 1 RM+10 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 4/8/16

3) Conditioning (Extra Credit)

20 Strict Pull-ups; 12 Strict Pull-ups; 12 Strict Pull-ups (banded)

40 Shoulder to Overhead (95/65; 80/55; 65/45; 50/35)

600m Run; 400m Run