Monday, 6/20/16

0:00-15:00

Warm up w/ dynamic stretching and foundational movements

Set up and warm up first workout

15:00-27:00

1)Conditioning

6 Rounds

12 Overhead Squats (95/65; 80/55; 65/45; 50/35)

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 6 Pull-ups; 6 Jumping/Banded Pull-ups

12:00 time cap

If you do not finish, enter Cap+# of reps remaining

27:00-32:00

Stretch for 5 minutes

32:00-37:00

Set up and warm up next workout

37:00-47:00

2) Strength

AMRAP 10 Min

6 Strict Presses** (95/65; 80/55; 65/45; 50/35)

6 Strict Pull-ups; 3 Strict Pull-ups; 6 Strict Banded Pull-ups; 3 Strict Banded Pull-ups

*Males add 10 lbs each round, females add 5 lbs each round

*No rack

47:00-60:00

Cool Down

Clean up

Spend at least 8 minutes stretching