Vise / ViseDowntown
-Warm up-
10 minutes:
5-4-3-2-1
Push-ups
Box Jump overs
Push-ups
Box Jump overs
5 minutes:
200 meter run
10 Toes-2-bar
10 Banded ATYI
10 Toes-2-bar
10 Banded ATYI
-Olympic Lifting-
Clean and Jerk
Every minute on the minute for 10 minutes
1 rep @ 70%
-Strength-
Bench Press
3 @ 70%, 3 @ 80%, 3+ @ 90%
superset with
Dumbbell row 3x8-10
-Conditioning-
3 Rounds for times:
Run 400 meters
15 Kettlebell swings 2/1.5
12 Chest 2 bar pull-ups
-Cool Down-
Foam roll
-Back
-Lats
Post all results to comments.
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| Jen gets low post multiple knee ligament repair. |
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