120618 – “Nashua Punisher”
(Compare to 110405)
Warm-up:
80’ Lunge w/ twist
20 SDHPs
15 Pull-ups
Down dog/Glute/cobra
Lat pole/Calf Pole
Skill/Strength:
Rope Climb
“Nashua Punisher”
10 Deadlift (225/155)
2 Deadhang Pull-ups
8 Deadlift (225/155)
4 Deadhang Pull-ups
6 Deadlift (225/155)
6 Deadhang Pull-ups
4 Deadlift (225/155)
8 Deadhang Pull-ups
2 Deadlift (225/155)
10 Deadhang Pull-ups
*Perform 20 KB Swings (1.5 pood) and 20 Box Jumps (24inch) after each set of pull-ups.
Cool down:
Ham twist
Lat band
Calf roll
