12.27.17

Warm up

EMOM
10 nbbf bar facing burpees
During minute 1 do 15 nbbf burpees

Mobilize

A) 20 min EMOM
Even 6/4 muscle ups
Odd 3 deadlifts+2 power cleans+1 Jerk+2 power cleans +3 deadlifts 205/135

Reps should be heavy but crisp.

B) class

C) do this w a partner or rest 1:1
18/12 cal bike+10 DBall over the shoulder 100/70

D)3 sets
15 double dumbbell bent over row
30 jumping lunges

Tuesday, December 26th, 2017 at 11:42 pm / Competitive