08-05-14

A.

-Group Joint Warm Up

-400m run

-2 rds NFT

10 Box Jumps

15 Ring Dips

10 Wall Squats

 

B.

Front Squat B1-1

5 @ 77%

5 @ 82%

5 @ 87%

 

C.

AMRAP 8 min

15 Power Cleans 135/95#

50 Double Unders

 

D.

1 min T-spine plate smash

1 min each Roller calf smash

1 min each Plantar surface smash

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