Friday 9/4/15

Cycle 1 Day 19

1. Warm-up

2 Rounds

10 GHD Sit-ups

10 Ring Rows

10 Cal Row

Then:  10 Iron Cross and Scorpion/  Clean Progression

2. Strength

Back squat 3×3 @92.5%

You finally made it to the final day of the MisFit Volume Cycle. Treat every rep like a 1RM in terms of intensity and you will breeze through it. Next week we will prime the CNS with some lighter/faster sets to get ready to max again the following week.

4a. Met-Con

For time:

15 Power Cleans 225/145lbs

30 Bar facing burpees

60 Wallballs 30/20lbs

Cool Down:  PNF squat stretch, Pigeon stretch, Butterfly stretch, Shoulder mob, Foam Roll