Thursday 12/14/17

vernon coaching picture.jpg

Warm-up:

Dynamic Warm-up

Strength:

A.)  4 x :25 Flexed Arm Hang

4 x 10-14 Assisted Pull-up

12,10-8-6 Dumbell Row

B.)  3 Rounds

2-4 Legless Rope Climbs

5 Baby Mup

https://youtu.be/R5SoxwHoaYo

3 Negative Mup

https://youtu.be/WKf1PfMqfmU

Conditioning:

AMRAP 8’

10 Deadlifts 135/95

6 HSPU

15 Deadlifts  185/125

6 HSPU

20 DL  225/155

6 HSPU

25 DL  275/185

6 HSPU

30 DL   315/205

6 HSPU

35 DL  365/225