10/11/18

_69A7391.jpg

__________________________________________________

Warm Up: 

3X:

5 Pull Ups

3R/3L Spiderman Complex

1:00 Deadbug

Low Body Push:

Back Squat: 5 X 8: Ascending Sets, All Working Sets, Small Jumps

Tempo: 3 Second Eccentric, Explode Up

Bootcamp:

AMRAP 12:

10 DB Thrusters

60 M Bag Push

Conditioning:

4X:

3 Power Cleans (135/95#)

6 Front Squats

12 Front Rack Lunges

Auxiliary Work:

Sorinex Hamstring Curl: 5 X 20

Post Results to SugarWOD!