11/21/13

Warmup with joint mobility, dynamic movement, and foam roller.  Today we are going to hit a timed circuit.  30 seconds of work followed by a 10 second rest/shift.  Continuing with the the heavy volume theme for the week.  Push hard and make sure that you are getting your reps.  We want to get stronger, faster, more flexible one rep at  a time.  So push hard.

5 rounds

30 seconds on / 10 seconds off

Snatch L
Snatch R
Ropes
Ukrainian Dead Lift
Burpee pull ups
Box jumps
Medicine ball smashes
Clubbell halos
Ab wheels

Cool down, have a nice day.. El Rey always..