04.12.2017 Strength & Conditioning

Strength
I. Deadlift
5-4-3-2-2-2-2
start at 70%, increase every set

II. Chin up
AHAP x 6 x 3 sets

Conditioning
3 Rounds
4 Box jumps
8 AKBS
12 Burpees
16 Toes-to-bar
32 Wall ball shots

Rx: 30/24″ box (no step up); 70/44 lb. KB; 20/14 lb. med ball
Scaled: 20″ box (step up ok); 53/35 lb. KB; Hanging knee raises; 14/10 lb. med ball