Friday, 6/24/16

0:00-12:00

Warm up w/ dynamic stretching and foundational movements

Set up first workout

Warm up movements in conditioning

12:00-28:00

1)Conditioning

16 Min AMRAP

18 Pistols; 18 Pistols standing on box; 18 Pistols Sitting on box; 9 Pistols Sitting on box

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips; 6 Jumping Ring Dips

6 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Pull-ups

28:00-40:00

Stretch for a minimum of 5 minutes

Set up and warm up back squat

40:00-50:00

2) Strength

In 10 minutes complete 10 back squat reps.  Score is the total weight lifted over the 10 reps.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching