-Warm-up-
10 minutes:
Every minute on the minute for 3 minutes:
3 pull-ups
15 wall taps
5 minutes:
2 rounds (empty bar)
10 back squats
10 good mornings
10 sumo deadlift high pulls
-Skill-
A. Rope Climbs
Classes will be divided into two groups, instructed and tested. The tested group, partner up with someone else in your group and AMRAP in 7 minutes, alternating rope climbs. The instructed group will focus on mechanics and learning how to rope climb.
-Strength-
B. Deadlift- 5 @ 75%, 3 @ 85%, 1 + @ 95%
Complete on a 3 minute clock. For the final set, put no more than 95% of your 1RM on the bar and attempt a sub maximal amount of reps. Be safe.
-Conditioning-
C. For time:
30 Row for Calories
30 Burpee Box Jumps 24/20
20 Row for Calories
20 Burpee Box Jumps 24/20
10 Row for Calories
10 Burpee Box Jumps
-Cool down-
Calf stretch (accumulate 1 minute per leg)
20 PVC pass throughs (slowly decrease hand width)
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