WED28FEB2018

WOD

Strength
Bench Press: 5 sets of 3 at 70%-80%

Conditioning
Every 3 minutes for 6 rounds:
30 Double Unders
15 Pushups | R+ 12 HSPU
100ft Shuttle Sprint (25ft. x4)

*Complete each round for time.

Extra

EMOM x 10 min:
odd min- 15 sec max reps strict press at 50%
even min- Deadlift Clusters: 2.2.2 at 60%, doubles are TNG, rest 10 sec between doubles

ALLEN CORE FITNESS TRAINING

Strength
Deadlift 5×10 at 55-60 % every 2 min 

Conditioning
EMOM x 16:
Min 1: 40 sec flutter kicks
Min 2: 80 foot farmers carry in square
Min 3: 40 sec hollow hold
Min 4: 40 sec wall sit

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