01/15/2016

2016 Pre-Season Cycle
Week 2

Here's to the birthday girl...
Happy B Day Rivi

WARMUP:
Lower body banded tension
-Samson stretch against banded tension
-Lateral hip distraction

Front rack band prep
-Planche wrist joint mobilization

STRENGTH:
Every :90 for 9:00 (6 sets) complete:
5 Reps Back Squat(<65%) +
3 Single Leg Box Jumps (each leg, AHAP)

METCON (Time):
2 rounds for total working time
Rest 2:30 between rounds

-50/40 cal Row
-18 Hang Clusters (115/75)

If you put the bar down perform 5 Bar Facing Burpees 
before proceeding.

Upon completion of 2nd round, rest exactly 1 minute &
then complete AMRAP 1 min:
-Burpee Box Jumps (20/16)

Subtract :10 off of total working time for every 
Burpee Box Jump completed.

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