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