Monday, November 13, 2017
Step Over Unders
To be done 30 minutes before class
– Use the heaviest weight possible on each set. These are to be performed “dead stop.”
Each rep the bar must completely settle before pulling the next rep.
Do not perform as touch-and-go, however keeps hands on the bar for the entirety of the set.
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Strict pull up
5 x 10-15 reps
– Alternate movements each set and go as heavy as possible on the bench.
5 Rounds, For Time:
20 Lateral DB Box Step Ups
200m Overhead DB Walk
Every time you drop the DBs, perform 10 burpees.