1/29/16

1/29/16

1. Conditioning
4 RFT:
10 Seated DB Strict Press (III-40/25, II-35/20, I-30/15) *KBs may be used
10m Weighted Walking Lunges (hold same DBs by side)

2. Barbell Pulling
A. 5×1 Dead Lift at 70% of 1RM
B. 3×6 Straight Leg Deadlift (you choose weight)
C. 2×20 Hip Thrusts

_____________________________________________

LEVEL III
1. Conditioning
3 RFT:
10 Bar Muscle Ups (scale: use band)
10m Overhead Walking Lunge, (III-155/105, II-135/90, I-105/75)

2. Barbell Pulling
A. 5×2 Dead Lift at 85%
B. 3×6-10 Glute Ham Raises

C. 2×20 Hip Thrusts

3. GLUTE HAM RAISES

 

4. HIP THRUSTS