1/17/18

Fun conditioning piece this morning followed by some solid accessory stuff. Nothing too crazy, but fun training.

A.
3 x 5:00 on / 5:00 off
100 Double-Under buy-in, followed by AMRAP:
Round 1: 12 Front Squats (135#) + 4 Burpee Box Jump Overs (30/24")
Round 2: 8 Front Squats (165#) + 4 Burpee Box Jump Overs (30/24")
Round 3: 4 Front Squats (205#) + 4 Burpee Box Jump Overs (30/24")

-3 + 4 reps
-3 + 13 reps
-4 + 4 reps ... very different conditioning, but overall I felt very aerobically fit. Fun stuff.

B.
3 Sets:
5 Glute-Ham Raise
15 Hip Extensions
20 GHD Sit-ups
Rest as needed

-Complete

C.
3 Sets:
Plank x :60
Unsupported 1 Arm KB Row (72#) x 20 reps (10 each arm)
Band Pull-Aparts (1 red band) x 40 reps

-Complete