Monday 2.22.2016

 Unilateral strength development and sprints outside, these ladies did great today!!

Unilateral strength development and sprints outside, these ladies did great today!!

Warm Up

EMOM 5
5 burpees + 1 Shuttle Run

12-9-6
RDL
Front Squat
Strict Press

C&J Warm Up

Mobility:
~ Hamstring/Adductor/Abductor
~ Banded Overhead
~ Quad smash

Workout

A. "Leggo"
AMRAP 10:00
10 Bar Facing Burpees
15 Deadlifts (185/125)
20 Wall Balls (20/14)

B. Clean & Jerk EMOM x 10 sets x 1 rep, climbing
**NOT to anything above 90%

C. 5 Rounds:
:30 Airdyne (Hard)  + 10(ish) Unbroken C2B Pull Ups
-Rest 1:30 between efforts

Gatorz Sunglass - Made in the USA