25
Oct
10.26.15
Warm-up
5 Min Run/Row/Bike
3 Rounds
10 Leg Swings
10 Cossack Squats
10 Banded Good Morning
10 Scorpions
10 Iron Cross
Strength/Skill
Back Squat 4×9 @ 70% plus 10 Pounds
METCON
5 Rounds
15 DL 135/95
10 C2B
Extra Work
gymnastics
For Time
40 Ab Mat Situps
30 Air Squats
20 Pushups
10 Strict Pull-ups
olympic
Strict Press: 5×3 up to 3RM
Power Jerk: 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 6x 1 @ 85%
Clean Pull, pause 2 sec at knee: 4×2 @ 105%
Core
100 Hanging Flutter Kicks