attwpbAug 1, 20211 min readMonday 8.2.21Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Wrist Stretch1:00 Calf StretchWarm Up:3 Rounds With An Empty Bar10 Deadlifts8 High Pulls6 Muscle Cleans:30 Plank:30 Hip Extension Plank3 Lap Run20 Ground to Overhead (135/95 lbs)30 Ring Dips40 Reverse Pull Ups30 Ring Dips20 Ground to Overhead (135/95 lbs)3 Lap Run
Pre-Class:2:00 Cardio1:00 Front Rack Stretch1:00 Wrist Stretch1:00 Calf StretchWarm Up:3 Rounds With An Empty Bar10 Deadlifts8 High Pulls6 Muscle Cleans:30 Plank:30 Hip Extension Plank3 Lap Run20 Ground to Overhead (135/95 lbs)30 Ring Dips40 Reverse Pull Ups30 Ring Dips20 Ground to Overhead (135/95 lbs)3 Lap Run
Wednesday 5.18.222,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs