2017-05-08 13:57:39

Lifting class tonight ……..

Warm up circuit 

Strength

Front Squat Pause 5 sec at bottom 50% 1rm  5 5 5 5 5

Gymnastics Conditioning

3 RFT: 5 strict HSPU or 10 sec holds on wall  10 Burpee Box Jump-overs/ jump ons step ups  (24/20″)

MET COM 

3 RFT: 400m  15 OHS or (95/65/45/35/25/15