attwpbJun 21, 20211 min readTuesday 6.22.21Pre-Class:10:00 Double Under PracticeWarm Up:3 Rounds30 Ladder In 'n Outs20 Squat Jumps10 Rhomboid PullsEvery 90 seconds, for 30 minutes (4 sets):Station 1 – 22/15 Calories of Assault BikeStation 2 – 15 Weighted Box Jumps Or Step OversStation 3 – 20 DB Walking LungesStation 4 – 1 Lap RunStation 5 – Rest
Pre-Class:10:00 Double Under PracticeWarm Up:3 Rounds30 Ladder In 'n Outs20 Squat Jumps10 Rhomboid PullsEvery 90 seconds, for 30 minutes (4 sets):Station 1 – 22/15 Calories of Assault BikeStation 2 – 15 Weighted Box Jumps Or Step OversStation 3 – 20 DB Walking LungesStation 4 – 1 Lap RunStation 5 – Rest
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