04.13.2017 Strength & Conditioning

Strength
Back squat
5-4-3-2-2-2
start at 70%, increase every set

Conditioning
16 minute EMOM
0:00 – 3 C&J @ 80%
1:00 – 5 Bar facing burpees
2:00 – 3 Muscle ups (ring or bar)
3:00 – 45 second Plank
4:00 – 3 C&J
5:00 – 5 Bar facing burpees
6:00 – …etc.