2/9/2015

Sumo Squat to stand x 10 *heels elevated with tight ankles or hips
bottoms up kb press x 10/side
kip swing on rings x 10
v-ups x 20

*de loading this week in weights from last weeks testing

A. Front Squat @ 60-65% x5 reps x 4 sets @ 22×1 tempo
B.1 BB bent over row x 8 x 3
B.2 Strict pull up @ 2131 x 3 x 3 or ring Rows 3×10
+
21-18-15-12-9-6-3
DB thruster, 40/25# per hand
K2E or knee raises/abmat

finisher (if you have time)
acquire 3 minute plank hold on elbows

Cool down:
acquire 1 minute of partner OH stretch
foam roll legs – acquire 1 minute each leg

“Sweat Sesh”
2 minutes on the AD @ 70% effort
rest 1 minute – off the bike
x15 rounds