Saturday 20150404

DYNAMIC STRENGTH

Every 45 seconds for 6 minutes perform 3 strict presses with 45% of your 1 RM. Focus on form and SPEEEEEEEED. 

Then: 

3 sets of as many hand stand push-ups as possible. 

CONDITIONING 

What's two minutes??

6 rounds of... 

30 seconds box jump (24") 
30 seconds burpees 
30 seconds double-unders 
30 seconds squat jumps 
60 seconds rest 

Competitor: As written. 
Established: As written. 
Recruit: Elevated push-ups. Single-unders.