The Duck Flies at Midnight

The Duck Flies at Midnight

 

STRENGTH:

Shoulder Press

B: 3 x 12

I: 3 x 10

A: 3 x 5

 

CONDITIONING:

"Grace"

30 Clean and Jerks

Rest 2 Minutes

3 Max set muscle ups or pull ups.

Rest 1 Min between sets.

 

DAILY CHALLENGE:

L Hang Holds, 4 x :10

MOBILITY:

Lying Side Twist w/ band, Upward Dog

 

ENDURANCE (5PM)

10 x 100M Sprints @ 100%

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