Ryan & Janel 140924

Warm-Up

Foam Roll

Part I - Strength

5 Sets of:

5 Back Squat @30X1 

In Between Sets

8 L & R Single Arm DB Row @2020
Rest 60 Seconds Between Efforts

Part II: Conditioning

Complete as Many Rounds as Possible of the Ascending Ladder in 14 Minutes of:

Ascending Ladder

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

Must Perform 5 Burpees in Between Sets