Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
PRE-MURPH PUMP WITH A 45M CLOCK 0:00 - 7:00 QUICKLY BUILD TO A MODERATE 3 REP FRONT SQUAT 7:00-8:00 REST 8:00 - 12:00 DU'S COMPLETE ONE OF THE BELOW BASED ON PROFICIENCY RX+ 60-40-20 U/B DU'S COMPLETE 5 BURPEES TO HIGH TARGET AFTER EACH ROUND RX 3 ROUNDS 25 DU'S 5 BURPEES TO HIGH TARGET SCALED 4M OF DU SKILLWORK 12:00 - 13:00 REST 13:00 - 20:00 QUICKLY BUILD TO A MODERATE 3 REP STRICT PRESS 20:00 - 21:00 REST 21:00 - 31:00 WITH A PARTNER COMPLETE 2 POWER CLEANS OTM FOR 10M (CLIMBING IN LOAD BY 20/10 EVERY 2M) *EACH PARTNER COMPLETES 2 PC WITHIN MINUTE. 31:00 - 33:00 REST 33:00 - 45:00 200M RUN (CHIRO) 8 T2B 8 AMERICAN KBS (1.5/1) 100 YARD S/A KB SUITCASE CARRY (50 DOWN L/50 BACK R)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
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