11122012

 

Fitness:

Back Squat 5×5

10 min AMRAP

5 push ups

10 Jumping or Banded Pull Ups

16 Stationary lunges

Performance:

Front Squat: 5×5

10  min AMRAP

10 Push ups on Toes

20 Kipping or Banded Kipping pull ups

40 Weighted Walking Lunges 45/15

Competition:

Overhead Squat: 5×5

10 min AMRAP

25 Hand Release Push Ups

50 Kipping Pull ups

50 Overhead Lunges 45/25