24 Oct 14

Conditioning:

For time:

  • Barbell Walking Lunge X 30 (15 each leg) @ 95#/65#
  • Pull Up X 30
  • Box Jump X 30 @ 24″/20″
  • Kettlebell Swing (overhead) X 30 @ 53#/35#
  • Wall Ball X 30 @ 20#/14#
  • Burpee X 30

Corrective/Mobility:

3 rounds of:

  • Windmill X 5 each side @ heavy, yet manageable
  • 1 Arm Weighted Sit Up @ heavy, yet manageable
  • FMS Lunge Sequence X 2 each side
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