-Warm up-
10 minutes:
5 laps around the gym
10 burpees
20 air squats
10 burpees
20 air squats
5 minutes:
25 banded good mornings
25 high knees
25 butt kicks
5 elbow to instep/leg
5 spiderman/leg
25 high knees
25 butt kicks
5 elbow to instep/leg
5 spiderman/leg
-Weightlifting-
Complete the following for 5 sets – 1 full hang
clean + 2 front squats
Build to a heavy set
Complete on a 2-minute clock
-Strength-
Bench Press
8 @ 70%, 5 @ 80%, 3+ @ 90%
superset with
3-5 weighted pull-ups
Complete on a 3-minute clock
-Conditioning-
For time:
100 Double unders
12 Shoulder to overhead 185/125
3 Rope climbs
75 Double unders
9 Shoulder to overhead 185/125
2 Rope climbs
50 Double unders
6 Shoulder to overhead
1 Rope climb
-Cool Down-
Banded shoulder stretch
Banded shoulder stretch
Post all results to comments.
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| Kristy Williams |
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