Coach Jamie

Coach Jamie

1. Deadlift

10 rep max

**shoot for heavier than previous attempt.

 

then…

 

3 supersets

8/8 front rack barbell box step ups

12 jumping squats with 25% of 1 RM

 

2. Conditioning

4 rounds for time

25 wall balls

25 pull ups

 

3. Accessory work

3 rounds 

20” L-hang

30” static hold at top of ring ROW

1’ FLR on rings

30” static hold at top of ring DIP

45” handstand hold

rest as needed between sets. Go from one movement, right to the next.