7.7.18

Saturday 

Warm up: 2x

5 min row :40 chill/:20 not-so-chill

10 push ups 10 v ups 10 squats

Mobilize as needed

A. every 2 minutes for 20 minutes

5 bench press

5 hang squat cleans

*warm up both movements first. Pick a starting weight that already feels like work but doable. Adjust up or down as needed.

B.5×5 weighted pull-up

C.  30 minutes(class)

In teams of 3 or rest 2 minutes after every round.

15 kb swings 70/53

20/15 cal bike 

25’ hsw

Saturday, July 7th, 2018 at 7:34 am / Competitive