140121 ~ Some Sprints & Squats

Strength:

Every 2 min x 10 min Alternating

a. 8 Backsquats @ 80%

b. 5 Strict Ring Dips with a 5 s pause at the top of each dip (Rx+ MU to Ring dip with 5s pause)

Conditioning:

Tabata x 4min Gym Width Sprints

Rest 1 min

then..

AMRAP 8 min

20 OHS (95/65#)

21 HSPU

20 OHS (135/95#)

15 HSPU

20 OHS (165/105#)

9 HSPU

***Max OHS in the remaining time (185/115#)

Cash Out:

15 min Mobility!  Please see your coach for guidance....don't just go home....DO IT!!

 

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