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10/31/22

Warplease note

Todays 5pm class has been moved to 545


Warm up

10 cal row

30 second handstand hold

30 sec scapula chin ups

then 3 rounds

3-5 bottoms up presses

3-5 bottoms up squats


Strength

Build a heavy 2 for each

Strict press

Chin up


Conditioning ABA

A-40 single db step ups 24/20 35/20

B-Every 90 secondsx3 rounds

1 strict press

15 seconds max strict chin ups


Accessory

3x8-12 scaption raises

3x8-12 lat db row

3x8 kb push press with 4 second negatives

 
 
 

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