042419

Warm up: 4 rounds of nose breathing Cindy

mobilize as needed

A.

4 rounds

6 min

Run 800 m

Max legless Rope Climbs

Rest 2 min

Goal same splits and rc on all rounds

B.

9 squat cleans 185/125

6 squat cleans 225/155

3 squat cleans 275/185

Rest 2 min

3 squat cleans 275/185

6 squat cleans 225/155

9 squat cleans 185/125

C. Class(do IM30 instead of IM60 if you’re smoked)

D.

3x for quality. Add load to anything you want/can 

Ring Plank hold :30

Reverse(chest up plank hold) :30

Single leg glute bridge hold :30

Single leg glute bridge hold :30

Tuesday, April 23rd, 2019 at 8:27 pm / Competitive