COMPETITORS 3.21.16

March 20, 2016

  

A. Warm up:
3 Minutes Row
3 Minutes Jump Rope
3 Minutes Assault Bike

B. Mobility
10 Minutes
Shoulders, hips, back

C. Movement Prep
4-5 rounds
5-8 Deadlifts
5-8 Wall balls
5-8 Cals Row
5-8 HSPU
–warm up the deadlift weight during this circuit–

D. Retest 16.4
Remember it’s two parts. Go hard on Deads and WB(short rests). Recover on Row. Pace the HSPU to stay under failure.

E. Extra Credit
High Bar Back Squat
5-5-3-3-2-2-1-1

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