Friday, February 1, 2013

WARM UP
BURGENER warmup
20x's
Shoulder ROM (forward/backward)
Good mornings
Oh squat
93 double unders ( 465 regular jump ropes)

Strength:
Deadlift
2-2-2-2-2-2-2

3 x's Weighted Plank Hold x 60 seconds (35/25lbs)
Place weight on back
Rest 30 seconds btw holds

****SCALE WEIGHT APPROPRIATELY*****

For time:
10 Deadlifts (225/ 155lbs)
20 Ring rows
40 Wall Balls (20/ 14lbs)9
8 Deadlifts
16 Ring rows
32 Wall Balls
6 Deadlifts
12 Ring rows
24 Wall Balls
4 Deadlifts
8 Rowd
16 Wall Balls
2 Deadlifts
4 Ring rows
8 Wall Balls

Mobility: hamstring stretches 2 mins each side