1.9.15

OPTION 1: STATION: 5 Rounds for time:
10 Sledgehammer Strikes per hand
20 Pushups
1 Fireman Carry 100yds

 

OPTION 2: GYM

Warm-Up: 3x
10 Dislocating Lunges
HAM Hip Mobility Drill
20 KB Swings

_________________________

  1. Bench Press & Pendlay Row: warm up from empty bar to working weight.  
  2. One all-out set of each.
  3. Beginning at half of the reps of your "all out" sets, pyramid down.*
  4. Back Squat:warm up from half of your working weight.
  5. One all out set.  Belt optional.
  6. GRIND: 
    A. 5 Minutes:
    30 Seconds Burpees
    30 Seconds Burpees-into-chinups
Posted on January 4, 2015 .