5.27.14 "Mrs. Dash"


1 1/4 Front Squat - 1x5@55%, 1x5@65%, 2x5@75% of your 1RM front squat

Overhead Lunges - 1x8@40%, 1x8@50%, 2x8@60% of your 1RM overhead squat

3 Rope Climbs

-Coach Casey


For 8 Min,

Place the weight at opposite ends of gym, Sprint from station to station of:

15 Kb Swing,

7 DB G20.

At 8 Min, take away all weight,

For remaining 2 min, finish with 2 Burpee at each end of box.

-the doll