Warm-up: 50 Double unders, 30 walking lunge steps, 10 push-ups, 10 ring rows, 10 sit-ups, 10 Kb swings, 30 second Samson Stretch
Strength: 12X2 Box Squat 65% 1RM – Explode up as fast as possible on each rep. Â Rest 45 seconds between sets
Dynamic effort squat video: Â http://www.youtube.com/watch?v=NPIu5MlXSmA
5 Rounds for time:
9 95#/75# Thrusters
Post weight and time to comments.
3 Sets of 30 second side planks. Â Perform a side plank on your right side for 30 seconds then switch to your left side for 30 seconds. Â Rest for 30 seconds and repeat for a total of 3 efforts on each side.
a little fun with the 2011 GarageGames ONE