July 4, 2014

Happy Independence Day to all of our American friends out there!!

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) 5 sets:
Clean + Front Squat + Push Jerk @ 75% of 1RM Clean

C) For Max Output:
4 minutes of max calorie row/airdyne
3 minutes rest
3 minutes of max Front Squats @ 135#/95#
2 minutes rest
2 minutes of max S2OH @ 135#/95#
1 minute rest
1 minute of max pull ups
-post your scores for each individual movement online or on the board! Thanks guys!