Workout of the Day: 04-27-17 Thursday

Warm Up

3x:

10 Banded Pull Aparts

10 HS Shoulder Shrugs or Should Touches (if proficient)

10’ HS Walk or ME HS Walk (if proficient)

10 Calorie AB

Strength

4x 6 – Strict Press @ 50% of C&J (+15#)

*rest 2-3 minutes

Conditioning

FTWT:

3 Rounds:

15-15-15

Box Jumps (24”/20”)

Pull-ups

Push-ups

10-10- 10

Box Jumps (30”/24”)

C2B Pull-ups

HSPUs

5-5- 5

Box Jumps (Double Tire/30”)

BMU

Strict HSPU

*rest 3 minutes after each 3 rounds set

**cap is class time