Friday 6/3/2016

A.  Strength

Pause Back Squat 

Heavy single

B.  Metcon

2 rounds

1 min Wall Balls 20/14

1 min Sit-ups  

1 min KB lunge 53/35

2 min REST

C.  Recovery Row

3k @ 50-60% 

D. Conditioning(none ripped games athletes)

AMRAP 10

 3 Burpees

3 cleans 185/125

6 Burpees

3 cleans

9 Burpees

3 cleans

12 Burpees

6 cleans

15 Burpees

6 cleans

18 Burpees

6 cleans

21 Burpees

9 cleans

Etc., adding 3 reps to the burpees each round, and 3 reps to the clean every 3 rounds.

E.  Mobility

45 min