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
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
