WARM-UP:

2 rounds:

200m row

2 Jefferson Curls

:30 sec spiderman lunge hold per leg

8 Barbell RDL’s

:30 sec couch stretch per leg

10 leg swings each leg, each direction

 

STRENGTH:

4 sets of 3 Hang power clean @60-65%

1 set every 2 minutes

 

METCON:

4 sets each for time:

30 Double unders

6 Power cleans (155/105#)

8 Bar facing burpees

rest :60 seconds

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LEANFIT:

8 rounds for time:

10 Back extensions

15 Sit-ups

400m Run

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DE:

2 rounds for time:

40 Pull-ups

60 Push-ups

1 Mile run

 

 

Media:
Tuesday March 20, 2018