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Training Plan for Friday December 22nd 2017

Skill/Lift:

front squat

work to challenging set of 3

Conditioning:

"MadLab Open Prep 1"

3 min to complete each movement, next movement can not start in until the next allotted min

- 0:00 100 double unders/90s skipping
- 3:00 50 wall balls
- 6:00 40 pull ups/50 ring rows
- 9:00 30 burpee
- 12:00 20 pistols/20 skater squats
- 15:00 10 strict hspu/pike variations/20 push up variations
- 18:00 5 rope climbs/10 strict pull ups - bands allowed

if you are not done the reps when the 3 min over move on anyway

Conditioning:

2 rounds

2 min couch stretch per side
20/20 single leg elevated glute bridge