PRE CLASS WARM UP
1000m Row, then:
3 Rounds
10 DB Row/side (15/25)
10 Inch Worms
STRENTGH
Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR
alternate with Weight plate pull overs on floor
METCON “ROBYN”
4 Rounds
50 Air Squats
10 S A BANDED Pull ……one arm is working at side the other in moving… move the shoulder blade forward to reach and then pull back
10 Hang Power Cleans (135/95)
Core Mobility
- 30 leg lifts in supine position holding onto rig… body tight tight tight … pull up you know were!
- 10 m ball release