FRI29JUN2018

WOD

Strength
Back Squat: 50/2, 65/2, 75/2, 85/2, 90/1 95+/1
No Misses!

Conditioning
AMRAP in 6 minutes:
20 Wallballs (20/14)
12 Pullups

Extra

4 sets:
5 turkish getups e/side building
5 wall walks and walk down to plank

5 sets:
10 Ring Dips
60 sec. hollow hold on pullup bar

15 skin the cats w/ pause at hollow, parallel, fulling inverted and tucked

6 sets:
1 strict MU + 2 kip MU
*scale w/ banded MU + Seated MU

ALLEN CORE FITNESS TRAINING

Strength
Deadlift: 7 rep max

Weighted Glute Bridge: 5×10

WOD
3 rounds:
1000 meter bike
400 meter run
2 min rest

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