Tuesday, July 1, 2014

Cossack x 10 reps followed by cossack into bow and arrow x 10 reps (2 sets)
weighted trap 3 raises on stomach, holding stick in supinated grip x 10 reps x 2 sets 

A. Clean Grip Deadlifts
Advanced/Intermediate: Take 15 to find a 3RM clean grip deadlift.

Beginners: 5, 5, 5, 5 - Go up in weight with each set.

B. Sprint 15 meters x 3 times = 45 meters. Must touch at each end except for last one. 
     Toes to Bar x 20 reps
     Burpees x 15 reps
     Rest  4 minutes
     5 set

Please sprint on the turf so that you immediately move into the toes to bar.