attwpbOct 2, 20201 min readSaturday 10.3.20"Everyone makes mistakes. Not everyone owns them."Pre-Class:1:00 Banded Tricep Stretch Each Side1:00 Banded Hamstring Stretch Each Side2:00 Butterfly StretchWarm Up:500m Row2 Lap Run3 Rounds:15 Glute Bridges15 Air SquatsAt The 0:001,000m RunOn The 10:00 3 Rounds:15 Hang Power Cleans (115/85)12 Lat Burpees9 ThrustersOn The 20:00100 Cals Biking Or Rowing
"Everyone makes mistakes. Not everyone owns them."Pre-Class:1:00 Banded Tricep Stretch Each Side1:00 Banded Hamstring Stretch Each Side2:00 Butterfly StretchWarm Up:500m Row2 Lap Run3 Rounds:15 Glute Bridges15 Air SquatsAt The 0:001,000m RunOn The 10:00 3 Rounds:15 Hang Power Cleans (115/85)12 Lat Burpees9 ThrustersOn The 20:00100 Cals Biking Or Rowing
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