August 6, 2013

Strength Section:
 A. 15-20 Minutes to work up to a heavy Front Squat.
B. 5X3 of Pause Front Squat @ 60% of part A.
     *pause 3 seconds in the bottom of the squat

Conditioning Section:
 C.   Mental tester :)
     For Time:
     150 Burpees

Please spend an extra 10 minutes daily on a movement that you want to be better at or quite frankly you suck at in a nice way.
Extra effort really does pay off. 
List of Movements:
Pull-ups, Toes to Bar, Double Unders, Handstand Push-ups, Handstand Walking, etc...