#MalahySC 6.12 Warm Up: 3Rds (Not for time) 10 Empty bar back - TopicsExpress

#MalahySC 6.12 Warm Up: 3Rds (Not for time) 10 Empty bar back squats 10 Empty bar lunges 10 Empty bar Push Press Strength: Dead lift 1x5 @ 65%; 1x5 @ 75%; 3x3 @ 85% Focus on speed off the ground!!! (DC) 2 second eccentric load/rep. Dead stop each rep at the bottom. Conditioning: 10 ME Shoulder to Overhead w/115# 10 KBS 55# 10 Box Jumps 24" 1:00 Rest 10 ME Shoulder to Overhead w/115# 10 KBS 55# 10 Box Jumps 24" 0:45 Rest 10 ME Shoulder to Overhead w/115# 10 KBS 55# 10 Box Jumps 24" 0:30 Rest 10 ME Shoulder to Overhead w/115# 10 KBS 55# 10 Box Jumps 24" 0:15 Rest 10 ME Shoulder to Overhead w/115# 10 KBS 55# 10 Box Jumps 24" 2x50 Abmat sit ups

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