150701

"The most dangerous of all falsehoods is a slightly distorted truth" - George Christoph Lichtenburg

 

- Strength/Skill -

Every 90sec for 18min:
1) Strict Pull-Ups x 4-6 reps (add weight if possible)

2) Lateral Lunge x 8-10 reps each leg

3) Side Planks x 60 sec

 

- Conditioning -

Five rounds for time of:

10 Pull-Ups  (Level 3 - C2B, Level 2 - Pull-ups, Level 1 - banded pull-ups
15 Wall Ball Shots  (Level 3 - 12ft @ 20/14, Level 2 - 20/14, Level 1 - 9ft @ 20/14
30 Double-Unders (Level 3 - 50, Level 2 - 30, Level 1 - SU)

 

- Mobility -

Lateral abdominal mash w/ BB x 2-3min ea side

Serrarus/intercostal mash w/ lacrosse ball x 2-3min ea side