Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

10 Minute Steady Bike

then

Floss Hip Flexors

Conditioning

Metcon (Time)

2. Conditioning

27-21-15-9

Burpee to 12″ Target

Kettlebell Swings 70/53lbs

Strength and skill

Sumo Deadlift (5 X 2)

3. Lift

Sumo Deadlift

5×2 As Heavy As Possible

No Bounce – Silent

Intravel

Metcon (4 Rounds for time)

4. Interval

4 Rounds:

10 Power Snatch 135/95lbs

Row 250/200m

Rest :90

Accessory work

5. Accessory

4 Rounds:

100m Waiters Walk

Rest as needed

Choose any DB or KB.