Long; Mar. 27-Apr. 2, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

Progress through 3 of each movement for 7 minutes*

*Use 95/65 on Thrusters, 185/125 on Deadlifts, and 53/35 on Kettlebell Swings

Long Conditioning

“The Seven”

7 Rounds

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/175)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3-5+ Reps in Toes-to-bar Progression

4 Vertical Jumps

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching