8.10.18

Warm Up;

4 rounds

Run 400m

1 set of push up 21’s slow tempo (7 bottom half push-ups,  7 top half push-ups, 7 full push-ups)

1 set of inverted row 21s slow tempo(7 bottom half, 7 top half, 7 full)

Mobilize

A. 3 sets of 5 Single arm D-Ball Ovhd Squats

B. For Time*

50 Cal bike

10 burpee box jump overs 24/20

40 Cal bike

20 burpee box jump overs 24/20

30 cal bike

30 burpee box jump overs 24/20

20 cal bike

40 burpee box jump overs 24/20

10 cal bike

50 burpee box jump overs 24/20

*Every 2 minutes including the start 3 touch and go power clean and jerks 205/125

C. Class Workout

D. 4 sets of 10

Strict Ring Pullups

Double Dumbell Row

E. 3 x

8 GHR + 10 Hip Ext

 

Thursday, August 9th, 2018 at 9:45 pm / Competitive