421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

160922

September 21, 2016

Part 1) Dynamics / Mobility

Part 2) Strength – superset a. & b. – rest about 90 seconds between sets

1a. Strict Press – 5×4 – work up to around 80%

b. Chin ups – 5×5 – add weight (med ball or DB) and go AHAP safely

Part 3) Metcon –  5 rounds for time

20 Double unders (60 singles), 15 wall balls (20/14) 10 Cleans (135/95), 5Jerk

Part 4) if there is time left, monthly challenge or tabata (PUSH UP or RING ROW)!

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