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12MAY17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

3 Sets @ Easy Pace
16 Steps Death March, light weight, controlled eccentric
8 Squat + Broad Jump
25′ Inchworm

 

[intro] STRENGTH[/intro]

Deadlift 5RM

 

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

21-15-9 For Time:
Deadlift, 255#/175#
Box Jump, 24″/20″

 

TIMECAP: 6:00

 

[intro] EXTRA WORK
[/intro]
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative (demo)
3) Transition Rock
-Elevated (demo) (most difficult)
-Supine (demo) (medium difficulty)
-Incline (demo) (least difficult)

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