Tuesday 150120

Vise/ViseDowntown

-Warm up-

10 Minutes:

2 Rounds:
10 Wall Balls
10 Shoulder Taps

5 Minutes:

250 meter Row
10 Clapping Push-ups

-Weightlifting-

Five sets of:
Power clean + Push jerk x3

Complete on a 2 minute clock.

-Conditioning-

Every minute on the minute for 16 minutes:
Minutes 1, 5, 9, 13   complete 15 shoulder to overhead, 95/65
Minutes 2, 6, 10,14  complete 15 pull-ups
Minutes 3, 7, 11,15  complete 12/10 calorie row
Minutes 4, 8, 12,16  rest

-Midline-

8 rounds of:
0:20 hollow hold, 0:10 rest, 0:20 hold top of push-up (plank), 0:10 rest

-Cool Down-

20 PVC PassThroughs
Yoga Pose - Cobra

Mobility Seminar January 17, 2015