March 3, 2015

A) 2 minute Row/Air Dyne 

1 minute of pigeon Stretch/side 

1 minute Roll out Lats/side

1 minute Pec smash with lacrosse ball 

1 minute Plank 

30 seconds side plank/side 

1 minute plank 

5 minutes technique work (coach led)


B) Bench Press 5 x 8 (working sets should be 50+%)

C) 12 minute AMRAP

10 Burpees

10 Clean & Jerk @ 135/95

10 Burpees

10 Chest to Bar Pull ups

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