Friday 9/11/15

1. Warm-up

2 Big laps, Spiderman Lunge, Inchworm, Iron Cross, Scorpion, PVC pass thru's

2. Strength

Back squat 3×3 @75%

Remember the goal this week is to prime the CNS. Be FAST out of the bottom of your squats.

3a. Met-Con

AMRAP 5 Minutes

7 Toes to Bar

7 Sumo Deadlift High Pulls 135/95lbs

4b. Gymnastics  (Optional)


Box Jump Overs 24/20″

Alternating Pistols