Ryan and Janel 140512

10min amrap

5 goblet squats

5 DB press

10 high box jumps,

20 double unders, 

30-45 sec hip floss

PART I:  Deadlift

1 x 15 @ 50% 105/55

4 x 3 Eccentric Pullups 3-ct. lower

Use a box to jump and hold above the bar, hold, then lower for 3 seconds. Repeat by jumping above the bar. You DO NOT have to start with a pullup.

2 x 15 @ 60% 115/65

5 x 5 Australian Pull-ups 

Angle your body so you cannot do more than 5

PART II: Conditioning (A)

10 Minute AMRAPs

5 Push-Press

7 Burpee Box-Jump Overs

9 Kettle Bell Swings

PART III: Core

3 Rounds/:30 Seconds Each of the Following

Hollow Rocks

Supermans

Bird Dogs