March 21st, 2014

Tony gettin in some front squats. Gonna be a beast in the next few years!20140320-223806.jpg

Awesome work this week guys. As you guys may have noticed, those sprints (when done correctly) will take a lot out of you. Tomorrow, we'll go a little bit of a different route and do some bodybuilding and strongman work. http://youtu.be/_4BjUOkZJFU

Strength

Bent row

4 sets of 8-12 reps

Technique

10 min practice on Turkish Get Ups

Bodybuilding

Partner Crazy 8's (thanks Peter)

ladder of BB curls with a partner up to 8 and back down

This will have a 7 min time cap

Strongman/conditioning

7 min AMRAP

Team sled pull

triceps press down x12

Each team will have one person on the sled while everyone else will do pressdowns and then rotate