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23
Apr

Wednesday 042413

This Week's Mobility

Strength:

High Bar Back Squat TEMPO 5 x 3 @ 75%1RM

* Rest 60 Minutes Between Working Sets

** Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning:

For Time:

20 Wall Balls (20/14)

40 Pull-Ups

20 Wall Balls (20/14)

40 Box Jumps (24/20)

20 Wall Balls (20/14)

40 Ring Dips

20 Wall Balls (20/14)

40 Kettle Bell Swings (53/35)

20 Wall Balls (20/14)

* Strict 20 Minute Time Cap

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