• Tuesday January 9, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d

    Skill work / warm-up

    Metcon (No Measure)

    Four sets of:

    Romanian Deadlift x 6-8 reps

    Rest 45 seconds

    Russian Step-Ups x 10 reps per leg

    Rest 45 seconds

    Dumbbell Push Press x 8-10 reps

    Rest 45 seconds

    Metcon

    Metcon (Time)

    3 Rounds for time of:

    400m Run / 500m Row

    20 Push-ups, hand release

    20 Shoulder to Overhead, 115/80