12.20.16

15 min Assault bike (nose breathing the whole time:)

Mobilize

A) class

B) 1 min on 1 min off for 30 min

First 5 rounds

10 squat snatches 135/95(If this feels very doable after first two minutes bump your reps up. If the inverse is true bump reps down)

Second 5 rounds

10 burpees+10 chest to bar. If this is easy add 1 burpee and 1 chest to bar. Or 2 and 2. Or 3 and 3. 

Third 5 rounds

5 burpee muscle ups

C) bench press

5×20

Tuesday, December 20th, 2016 at 6:32 am / Competitive