Vise / ViseDowntown
-Warm up-
-Warm up-
10 minutes:
4 Frames of “Rowling” (1 burpee penalty for every meter over/under 100m)
"Rowling"
5 minutes:
2 rounds:
10 Deck Squats
5 Strict pull ups
-Olympic Lifting-
Clean & Jerk - 5x3 (70-80%)
Challenging but not max effort
-Strength-
Bench Press – 15 minutes to build to 3rm
DB Row– Accumulate 30 reps /arm ahap
-Conditioning-
Four rounds on a 3 minute clock of,
2 rounds of "Mary"
5 HSPU
10 Pistols
15 Pull ups
Then,
AMRAP wallballs 20/14
Rest 1 minute. Score is wall ball reps.
-Cool Down-
Quad Stretch
Foam Roll: Back
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| Hats!! |
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