Vise / ViseDowntown
-Warm-up-
10 minutes:
Row 500 meters
5 minutes:
Knees to Feet Jump (https://m.youtube.com/watch?v=eVlp91ju-GM)
-Olympic Lifting-
A. None
-Strength-
B. Power Clean, 72% x3 (reps) x4 (sets)
Complete on a 2 minute clock.
-Conditioning-
C. "Kelly"
Five rounds for time of:
Run 400 meters
30 Box Jumps, 24/20
30 Wall Balls, 20/14
Time cap is 25 minutes.
-Cool down-
Couch Stretch - accumulate 1 minute per leg
PVC roll the back - accumulate 2 minutes
-Free Week-
Skill: Air Squat
Strength: Push Press, 4x2, 2 minute clock
Conditioning:
Three rounds for time of:
Run 400 meters
12 Dead-lifts, 135/95
Post all results to comments.
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