Friday 141219

Vise / ViseDowntown

-Warm up-

10 minutes:

3 rounds:
5 Push-ups
25 Single unders

5 minutes:

Down and back:
Burpee broad jump
Handstand walk

-Gymnastics- 

Deficit handstand push-up – 7 x 3 reps

Complete on a 90 second clock

-Strength- 

Deadlift-

5 @ 75%

3 @ 85%

1 + @ 95%

Complete on a 3-minute clock.

-Conditioning-

For time:

40 Back squats 115/75

30 Deadlift high pull

30 Front squats

20 Deadlift high pull

20 Overhead squats

10 Deadlift high pull

Complete 12 burpees each time a set of squats is broken.

-Cool Down-

Banded shoulder stretch

Post all results to comments.

Coach Quintin and Kodi, Battle in the Bluffs December 2014