“Work on what you lack if you want to be a champion” – Lou
* You’re welcome to join CJ and I at the Unionvale Middle School track for a running workout at 7:30 am.
A. 4 Rounds (14 Minute Cap)
20 Second L Sit
20 Sit Ups
80 Foot Handstand Walk
B. 3 Rounds
700M Run
20 Burpee Boxjumps @24/20
Warlock Weightlifting:
1. Front Squat (stop slightly short of actual max) (% of RM) – 4RM, 85%x4, 90%x4, 80%x Max Reps
2. Snatch Pull + Snatch – 70% x 2+1, 75% x 2+1 x 6
3. Snatch Pull – 100%x4x3
4. Jack Knife – 3 x 15-30