Friday, 1/4/12

Warm-Up:

Seated Box Jump: up to a near max


Strength:

SS Bar Low Box Squat (below parallel): 1RM

Sumo DL: Heavy 8, then 2 drop sets of 8 reps

1/2 ROM Reverse Hypers: 3 x 15
-Dead stop at bottom


Conditioning:

Ascending AMRAP 15:

Zercher Carry: 10m, 20m, 30m...

Stone Roll while dragging sled from belt: 20m, 40m, 60m...

Hovers, V's, Bikes: 10, 20, 30...

*Start with 10m for the zercher, 20m for the stone roll, and 10 reps on the h,v's,bikes.
  Then each round add 10m/20m/10 reps more until the time runs out.


Finisher:

Tri's: 3 x 40