Friday Fun Day

This is your war up for TEST week next week…. lets see where you are and work toward your goals 

Warm up …..Choose your MB wisely… this is a warm up

• 10 mb cleans
• 200 m run with MB
• 10 side to side MB push ups
• 10 heel roll on MB
• 10 torso Twists using MB
• 10 plank jumps holding MB 

8m EMOM 50% 1 rm

Clean Shrug Pull

Clean + 5 Front Squat + Jerk

-Rest-

Then

Complete as many rounds as possible in 15 minutes of:
10 45/35  dumbbell S A Snatch  /MW
10 med ball side to side push ups holding plank position.
10–20 box jumps

 

 Accessory / Joint Health 3-4 rounds

1a) 8 ps DBells (small) external rotation in side plank

1b) 12  banded face pulls

1c) Single arm suitcase  carry 100 ft  / arm

1d) 8ps single leg glut lifts