Lifting class tonight ……..

Warm up circuit 

• line drill plus CW
• Shoulder retraction work on rig
• banded leg work

Strength 

Front Squat Pause 5 sec at bottom 50% 1rm…. watch for butt winking !! 
 5 5 5 5 5 

Gymnastics Conditioning

3 RFT:
10 strict HSPU or 10-20 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)

 

fun fun fun