Deep Comp- 3/6/16

 I. Warmup

In preparation / for recovery from 16.2, work on opening up your thoracic spine, hip flexers and spend time mashing your pecs, lats, and calves.

 II. Strength

Back Squat- 5-3-3-1

  1. Medium-heavy 

 

III. Conditioning

A. 20-30 minute assault bike or sled walk at conversations pace. (For those who may repeat) 

B. 3 Rounds 

4 Minutes Max Assault Bike 

rest 10 minutes  

(For those not repeating 16.2) 

  1. There will be a 6-8 minute open workout, this is what you're training for.  

 

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