9.2.16

Warm up

10 min shuttle run. Every 2:30 15 air squats

Mobilize

A) 20 min emom

Even: row 20/15 cal

Odd: 20 push-ups+3 burpee broad jumps 6’/4′

B) class

C) accessory 

5 hip ext+break for 3 breaths for 3 rounds(easy)

Rest 2 min

5 hip ext+break for 3 breaths for 5 rounds(med)

Rest 2 min

5 hip ext+break for 3 breaths for 7 rounds(hard)

For breathing breaks just put hands on the handles and support body to alleviate back pain.

D) if you want to skip emom or class to focus on strength; build to 1 rm sumo dead with no belt. Then do 80% for 12 reps w/no belt. No touch n go reps.

Friday, September 2nd, 2016 at 5:17 am / Competitive