Friday 8/8/14

WARM-UP:
5 min row
2 sets of:
5 wall squats
10 squats
5 jump squats

STRENGTH:
4 sets of:
Front Squat @30X1; 4-6
rest 90 sec
amrap strict CTB chin ups or 4-6 ring rows @1010
rest 2 min
4 sets of:
db torso row x 5-8 @30X0
rest 60 sec
db incline bench press x 7-10 @30X1
rest 90 sec

CONDITIONING:
none

COOL DOWN:
400m jog
accumulate 4min FLR on Rings
triceps smash
banded distraction on elbow
flexion gapping with elbow

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