Thursday 11/12/15

Cycle 3 Test Week Day 4

1. Warm-up
3 Rounds
15 Russian KB swings 53/35lbs KB
10 Burpees

Couch stretch, Oly squat stretch, shoulder mob on the bands

2. Lift
Find 5RM back squat
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

3. Met-Con
AMRAP 8 minutes
12 Shoulder to OH 135/95lbs
10 Ring Dips or Box Dips    OR    6 Muscle-ups