10/15/18

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Warm Up:

4X:

10 Ring Rows

10 M Spiderman Crawl 

20 Contralateral Deadbugs

Back Squat: 12 X 3, One Set Every Minute on the Minute

Weight should be light enough that every rep is explosive and there’s no grinding out reps.

Bootcamp:

EMOM 12:

5 Slam Ball Thrusters

Conditioning:

AMRAP 10:

60 M Sandbag Push

20 Lunges w/ Sandbag

10 TTB

Auxiliary:

PitShark: 5 X 8, Explosive on the way up