1. Warm Up: Jump Rope 5 min & 50 Double Unders
2. Strength: Snatch Balance, 5x5 or 3 RM
3. Stamina: 3-5 rounds
- Snatch Balance at #2 weight, 2 reps
- Curtis P., 5 reps
- SLRDL, 10 reps per side
4. Work Capacity: "KAREN"
- 150 Wallball shots for time (20#)
5. Durability
- 3x10 muscle up turnover
3 comments:
Andrew S.
2. 11#
3. 11#/60#/BWx3
4. 100 reps x 12# - 7:58
Kyle M.
2. 85#
3. 85#/85#/BWx3
4. 100 reps x 16# - 8:10
Luke N.
2. 45#x5
3. 45#/85#/BWx3
4. 150 reps x 20# - 10:00
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