Thursday Sep 28, 2017
STRENGTH & CONDITIONING
Competition Class
Strength
Skills&Drills
UPPER STRENGTH
5 Sets, Rest 90s b/w
5 Strict Ring Dips (add # if possible)
5 Rope Pull-ups (alternate top hand each round)
5min EMOM
15sec ME Push Ups
45sec Floor Press (use PVC - seriously)
CONDITIONING
E3M30M
50 Double Unders
7 Burpees over the Box 24/20
20/15 Cal Row
*pick a pace that you can hold for all 10 sets
