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

161201

December 01, 2016

Part 1) Mobility

Part 2) Strength / Skill – superset a&b

1a) Back squat – 4×5 @ 55-70%

1b) Jumping lunges – 4×8 (4 each leg) – tuck front knee to chest each jump

2) 3 position clean (High Hang, Hang, ground) – 5×2 (6 total reps each set) work up to a heavy set.

Part 3) Metcon – 5 rounds

6 deadlifts @ 50%

250m Max effort row

1 min rest

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