050619

Warm up: 3x

Push-Up w/ tap 10 reps

push up w knee raise 10 reps

Supine Palloff press right :30 hold

Supine palloff press left :30 hold

Run 200 m

A. Every 8 minutes x 40 min

25/18 cal row

25/20 cal bike

2 right arm snatch 100/70

2 left arm snatch 100/70

B. Class. Add extra time if possible and get to a very heavy set of 5 on the box squat

C. 3 sets

25 ghd sit-ups 

into 2 sets of 

10 abmat sit-ups 

10 hollow rocks

Sunday, May 5th, 2019 at 10:32 pm / Competitive