4/11/13

Row 1000-2000m @ Z1
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Full body D.ROM
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3 Rounds of not for time of:
Box Jump from Pause Squat - 3-4 reps @ 30-36", every rep starts with a 2sec pause below parallel, explode up onto the box, step down, compose yourself and repeat.
MB Slam - 3-4 reps @ 20-30#, these are for maximum explosiveness not time, make sure you are utilizing full body movements for each.
Scapular Pull-up - 4-5 reps, hanging at full extension, retract your scapula to lift your body 4-5" then return to full extension
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Back Squat - work to 1RM in 15min
135x10, 185x5, 225x2, 255, 275, 300, fail 315 2x
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Weighted Pull-up - work to 1RM in 15min
53, 70, 79, 96, 116, 121, fail 126
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Rest exactly 10min
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2000m Row for time
Time: 7:12.7 (1:48 pace)