7/18/17

Warmup:

300m Sandbag Carry @ 60#. Done 

+

A. Front Squat @ 3311 tempo x 7 reps rest 2:00 x 4 sets (start at 125#)

125#, 140, 145, 150

B1. Single Leg Landmine DL x 6/leg (slow negative on each rep) rest 1:00 bt legs *start @ 27.5*

27.5#, 30, 32.5

B2. Single Arm Hang From Pull-Up Bar x :10-:20 rest 2:00 x 3 sets

:20. Done. 

C1. Wall Facing Handstand Hold x :30 seconds (perfect positioning) rest :30

C2. Hip Extensions x 20 reps (slow) rest 2:00 x 5 sets. Done 

+

The Ghost

6 rounds of:

1 minute of rowing 15,15,14,15,12,17

1 minute of burpees 13,15,13,13,14,14

1 minute of double-unders80,75,80,74,68,88

1 minute rest