Ryan and Janel 140124

PART I:  Warm-up

:30 Sec JR

Medicine Ball Exercises

HRHs, Supermans, Scapular Retraction

PART II:  Strength:

Janel Front Squat 4 x 5 @ 50%, 60%, 65%, 65%

                          Or 4 x 5 @ 45-50, 55, 60, 60 respectively.

In between sets:  7 Double Red Band Strict Pull-ups

Ryan Back Squat

1 x 10 @ 60  (135)

1 x 8 @ 70 (160)

1 x 6 @ 75 (170)

1x 4 @ 80 (180)

In between sets:  3-5 "Perfect" Purple Band Strict Pull-ups

PART III:  Conditioning Modified "Wittman"

4 Rounds For Time

10 Russian Swings

10 Hang Power Cleans

10 Step-Ups