041116-Monday

The Script: Monday 4/11

 

The Warm Up: 3 Rounds                (8:00)

Corners Run

12 Plate G2OH (45#/25#)

10 Lunges

8 Overhead Sit Ups

 

And then, PVC Warm Up                (5:00)

 

 

The Strength: Overhead Squat- 5s          (20:00)

 

The Conditioning: 21-15-9                  (8:00)

Power Cleans (135#/95#)

Toes To Bar

 

The Extra Work: 

3x10 Barbell Row OR Supine Ring Row