Post Open Day; Feb. 27-Mar. 5, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

15 Sec. Hold in Bottom of Wall Ball Squat

200 m Run

8 Box Jumps

8 Wall Balls

Post Open Conditioning

“Mini-Kelly”

3 Rounds

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Strict Press Interval

Every 1:30 for 7 Rounds

7 Strict Presses @ 60% 1 RM

Accessory/Cool Down

5 Round Superset–not for time (Rest 1:00 between rounds)

5 Reps of Clean Sots Press @ 35% 1 RM

15-30 Sec Hold in Maltese Cross Progression

Then

2 Min. Flush

Then

7 Min. Stretch