Weighted Vests Anyone ??

 

Warm up

• 10 wall squats in supine position with dowel pull over.  protract your shoulder blades
• 10 down ward dog opening shoulder 
• 10 straight arm presses in bench 
• 1 min lat release on foam roller
• 10 single arm push ups 
• release foreman with barbell
• wrist stretches 

Barbell Stamina

5 Rounds:

5 Power Cleans (225/155) MANAGEABLE WEIGHT 
5 Bench Press (225/135)  “””

Conditioning
“because we can”
4 Rounds, wearing a  Weighted Vest:
200m Run
3 Rope Climbs (15′) Hang 20 seconds or 3 lying down pulls
20 Dumbell Front Squats
Dumbbells – 50/35 lb MW

Midline NFT

25 Strict Toes to Bar/Ring/ dowel
25 bear crawls/25 crab walks

15 windmills per side with small weights