attwpbOct 14, 20201 min readThursday 10.15.20"Don't bunt. Aim out of the ballpark."Pre-Class:1:00 Couch Stretch Each Side1:00 Pigeon Stretch Each Side1:00 Butterfly Stretch1:00 Straddle StretchWarm Up:Two sets of:60 Seconds of Shuttle Runs @ 70%20 Alternating Scorpion Kicks15 Russian Baby Makers10 Jumping Squats5 Divebomber Push-UpsRest 30-60 SecondsEvery 3 minutes, for 15 minutes (5 sets) of:12 Burpee Box Jump-Overs (24″/20″)20 Wall Ball Shots (20/14 lbs)
"Don't bunt. Aim out of the ballpark."Pre-Class:1:00 Couch Stretch Each Side1:00 Pigeon Stretch Each Side1:00 Butterfly Stretch1:00 Straddle StretchWarm Up:Two sets of:60 Seconds of Shuttle Runs @ 70%20 Alternating Scorpion Kicks15 Russian Baby Makers10 Jumping Squats5 Divebomber Push-UpsRest 30-60 SecondsEvery 3 minutes, for 15 minutes (5 sets) of:12 Burpee Box Jump-Overs (24″/20″)20 Wall Ball Shots (20/14 lbs)
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