Sirius Black

Tuesday Sep 17 2019


1.) 12 min Lacrosse Ball upper body smash - use it well
2.) 18 min AMRAP 
30 Alt. Pisols
25 Box Jumps 24/20"
20 Toes to Bar
15 Deficit HSPU 45/25lb plates
10 Ninja Roll Ups
*3.) Every 2 min for 6 Rounds
Front Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
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2 + 25 Box Jumps
2+ rounds of pistols, hspu 3 rounds of box jumps, ghd, ninja rollups
2+5 pistols w/mods
2 rounds modified
Lots of mods
2 rds + 22 Bjs
Close t2b to connect, pistol mods.
2 + 18 T2B
Front Squat EC up to 186#
1 R + a tweaked knee
🤨 Pre: 15’ BFR bike, accessory work: Sq/WL/hollow lat pulls/GHHE/GHSU/#25AMSU/#30 BOR/XOS/&shldr ROM.
2 + 15 box jumps
EC w/ Dusty. Front squats up to 240#
2 + 30 squats, some mods