E2MOM x 5
3 Power Cleans
3 Thrusters
Every 2 min for 10 min (5 rounds), perform 3 reps of each movement. Start light. Work up to finish heavy.
EMOM9
1) 2 Wall Balls, 2 Chest to Bar Pull Ups
2) 4 Wall Balls, 4 Chest to Bar Pull Ups
3) 6 Wall Balls, 6 Chest to Bar Pull Ups
...etc.
Pre-Class: 1:00 Barbell Thoracic Opener :30 Handstand Hold 1:00 Pigeon Pose Per Side :30 Hollow Hold :30 Arch (Superman) Hold Warm Up: 3 Rounds: 10 Rhomboid Pulls 10 Sit Ups 10 Walking Lunges In teams
Pre-Class: 1:00 Banded Tricep Stretch Each Arm 1:00 Banded Hamstring Stretch Each Side 1:00 Butterfly Stretch Warm Up: AMRAP 8: 5 Inchworm To Push Ups 5 Squats With A 3 Second Pause At The Bottom 10 P
Pre-Class: 1:00 Child Pose 1:00 Shoulder To Floor Each Side 1:00 Pike Stretch 1:00 Straddle Stretch 1000 Meter Row/Ski 100 Double-Unders 50 Alternating Dumbbell Snatches (50/35 lb DBs) 5 Rope Climbs 5