7/12/11

Good morning.. Today start of with joint mobility and dynamic movement.  Then we will get into it.
So here goes:
24-18-12-6 rep ranges

Sit outs
2 handed swings (heavy)
One legged dead lift 12/12, 9/9, 6/6, 3/3
box jumps
ring rows
kb see saw presses 12/12, 9/9, 6/6, 3/3

It is four rounds, try and get through them with alrap.  Cool down, have a nice day.