CONNORS LOVELY WIFE LAUREN DOING THE BALL TOSS IN A SUPINE POSITION ….SO FUN AND EFFECTIVE
Warm up 2X
20 walking banded hip openers ( band above knee )
10 glut bridges with fitness circle
10 ball tosses in supine position
then
2x crab walks
2x bear crawls with cone on back
Big 6 banded shoulder moves
demo clean and jerk ( Shoulder and/or neck issues Nothing above head
Strength
Clean and Jerk 4 4 4 4 4 ( Full clean and split) Beginners go from hang
alternate with
SB Ball exchanges, keep spine imprinted to floor
Conditioning
“OH WHAT FUN”
50 slam balls 25 Cal Assault Bike, 5 Sandbag Cleans
40 slam balls, 20 Cal Assault Bike, 4 Sandbag Cleans
30 slam balls, 15 Cal Assault Bike, 3 Sandbag Cleans
20 slam balls, 10 Cal Assault Bike, 2 Sandbag Cleans
10 slam ball , 5 Calorie Assault Bike, 1 Sandbag Clean
Finisher 3 rounds
30 Glute Bridges, squeezing fitness circle
100m Farmers Carry