Classes start at 6:00 am and finish with a release
class at 6:00pm
- Warm up 2x
- 5 per direction slam ball halo jumps
- 10 slams
- 10 ps lunges
- 10 wall balls
review Split jerk with dowel
Strength
Every 2 minutes, for 18 minutes ( sets):
Split Jerk
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-9= 1 rep @ 85%
Metcon (Time)
For time:
Run 1200m/Row 1500m/Bike 75 cal
15 Hang Cleans (225/135 lbs)Kettlebell swings
30 Alternating Pistols (single-leg squats)use box, rig
Finisher
surprise