attwpbNov 8, 20201 min readMonday 11.9.20"Build before you have to."Pre-Class:1:00 Foam Roll Lats1:00 Banded Shoulder Distraction Each Side1:00 Wrist Stretches1:00 Couch Stretch Each SideWarm Up:3 Rounds15 Cals Bike @ Low Intensity:30 Ankle Dorsiflexion Each Side20 Sit Ups10 Empty Bar Thrusters3 Rounds:5 Strict Handstand Push Ups (10 Z-Presses)5 Strict Pull Ups (10 Banded Pull Ups)5 Rounds:18 Wall Balls16 Dumbbell Snatches14 Box Jumps12 Toes To Bar
"Build before you have to."Pre-Class:1:00 Foam Roll Lats1:00 Banded Shoulder Distraction Each Side1:00 Wrist Stretches1:00 Couch Stretch Each SideWarm Up:3 Rounds15 Cals Bike @ Low Intensity:30 Ankle Dorsiflexion Each Side20 Sit Ups10 Empty Bar Thrusters3 Rounds:5 Strict Handstand Push Ups (10 Z-Presses)5 Strict Pull Ups (10 Banded Pull Ups)5 Rounds:18 Wall Balls16 Dumbbell Snatches14 Box Jumps12 Toes To Bar
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a