November 28, 2016

Strength: Tempo Back Squats (2-2-2-2-2)
*3 Seconds down, 1 second pause in bottom, 1 second up, 1 second at the top before the next rep
*3 second eccentric (lowering) on each rep. Quality of movement is priority #1, use the 3 second eccentric to “feel” which muscle groups are activating to keep them in proper positions.

Conditioning: AMRAP x 15:00
15 Wall Balls – Unbroken
30 Double Unders – Unbroken
200m run
*100m Penalty run every time you break a set…continue where you left off after penalty run

Conditioning: For Reps
“Sleds and Swings”
6 Rounds
Max Effort Set of Kettlebell Swings 70/53
Sled Push 40 yards 90/45
*Perform a max effort set of kettlebell swings. As soon as you stop your set, push the sled 40 yards (20 out and back). No rest between swings and sled. Rest 3-4 minutes between rounds