attwpb"Teach me and I'll forget, involve me and I'll learn."
Pre-Class:
1:00 Banded Shoulder Distraction Each Side
1:00 Banded Tricep Stretch Each Side
1:00 Front Rack Stretch
Warm Up:
Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Hang Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
30:00 Cap:
2,000m Row
150 Double Unders
75 Burpees
Then Find 1 Rep MAX Hang Power Clean In The Remaining Time
Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Up
Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible i
Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Kettlebel