10thOctober 2016

09 Oct 10thOctober 2016

Warm Up: 400m + Mobility

2 rds

10x Banded Leg Raise
5x Banded GM each leg
5x PVC SLDL each leg
Hinge Patterning
15 sec HS Plank

Strength:

DL 2×8@ 10 RM
3×10 Clean Pull @70-80%

Work Capacity:

Competition/ Performance

200x DU

Every time you break 10x burpee

Fitness: 300x SU

Every time you break 10x burpee