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Wednesday 3/22/17

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Warm up – 1 Round:

10+10 Straight leg raise

20 Walking Lunge

20 Glute Bridge

Part 1:

Deadlift

3×10 @ 40%, 50%, 60% of 10RM Rest 30 sec between sets

3×10 @ 77.5%, 80%, 80%

Part 2 – C2B Pull ups

Test to see how many Strict Pull ups you can get

Test to see how many Unbroken C2B pull ups or kipping pull ups you can get!

Continue to practice the kip!

Part 3:

15 Minutes for Quality

100’ Keg Carry

2 Precision Jump

10-20 Sec Inverted Ring hang

10+10 Rotational Med Ball Throw