LAST WEEK FOR SURVEYS….. PLEASE HAND THEM IN THIS WEEK SO YOUR VOICE CAN BE HEARD
Classes start at 6:00am and finish with Yogi/style stretch with Jas.
Warm up
- 5 ps turkish get ups
- 10 shoulder retractions on rig
- 10 lat retractions on rig
- 10 S Arm presses away from rig in quad position
- 10ps light Dbell snatches
- 10 Mball cleans
- 400 m run
Strength 10 minutes to find your
1 rm Turkish get up
start with 5 ps and move on from there
PARTNER FUN ….
for those of you who do not what Olyp lifting please replace with squat and kettlebells
3 rounds of the following:
Alternate each round for a total of five rounds each
Partner 1 – Row 500
Partner 2 – While partner 1 is rowing
10 hang power cleans (135/95lb) or (155/105lb) MW
+ 10 alternating DB snatches (50/35) or (60/40lb)MW
FINISHER 10 min Death by burpees
Start with 4 on min 1, add 2 each min.
If you fail to complete a round, rest a minute, then start back 2 below were you failed
and stay there for the rest of the 10 minutes.