Ryan & Janel 141206

Warm-Up

Part I: Connectivity

3 Rounds

1 Min Hollow Rock Hold/Moving Plank

1 Min TGU R/OH Walking Lunge R

1 Min TGU L/OH Walking Lunge L

Rest 1 Min

Part II: Strength

3 - 3 - 3 - 3 - 3 Pause Front Squat

5 - 5 - 5 - 5 Box Squat

In Between Sets:

5 Perfect Wide Grip Pull-ups (purple)

Part III: Conditioning 

25 Cals A.D./5 Barbell Thrusters 45/15 - 25

20 Cals A.D. 10 Barbell Thrusters

...5 Cals A.D./25 Barbell Thrusters

Stretch