May 4, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds of:

  • 10 lunges
  • 10 jumping jacks
  • 10 glute bridges
  • 10 push ups
  • 10 leg swings – front/back & side/side
b) STRENGTH Part I: Front Squat

  • Every 2 Minutes for 12 Minutes (6 sets) x 1 rep @ 80-85%

 

c) STRENGTH Part II: Front Rack Holds

With bar from part (b), 4 sets of 0:30 sec hold.  Rest 1:00 min between holds.

 

d) WOD:

3 Rounds:

  • 800m Run
  • 21 Power Cleans (155/105)
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