Pull-ups, ring rows, and burpees make for some excellent conditioning!
BBG (off)
A) 3 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. L-sit
Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.
B) Seated Box Jumps (if time permits)
5-5-5-5-5, increasing height with each set
Strength/WL
Back Squat
2 x 5, 1 x 5+
Conditioning
2 minute AMReAP of:
OHS, 95#/63#
Rest 1 minute
2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute
2 minute AMReAP of:
Box Jumps, 24"/18"
Rest 1 minute
Compare to 2014.07.03.
Finale
50 Push-ups AFSAP (As Few Sets As Possible)
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