Yesterday…
How about that Monday at 3 pm class?! It was awesome having so many people show up!
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WARM UP:
:50 steady/:10 hard sprint x 4 min on any machine
then
3 rounds
10 alt v ups
10 bird dogs
then
planche/seal
shoulder smash or tricep stretch
Strength/Technique: 15 minutes
Build to a heavy 3 hang power cleans+1 split jerk
Workout: 12 min AMRAP
15, 30, 45, 60…
Push Up
KB Swing 53/35
Extra
Core Strength: 12 min
Min 1: 10 ghd sit-ups +max alt v-ups
Min 2: rest
Pulling Strength: 4 sets
10 banded pull aparts
10 right arm KB rows
10 banded pull aparts
10 left arm KB rows
Rest as needed