attwpbJun 22, 20211 min readWednesday 6.23.21Pre-Class:5:00 CardioWarm Up:3 Rounds20 Kipping Swings15 Hand Release Push Ups10 Empty Bar Bent Over Rows With Perfect Form:30 Front Rack StretchStrict Press 5-4-3-2-1If Weight Gets Too Heavy, Finish The Set With Push Press12,11,10.....1:Toes To BarHandstand Push Ups Or Barbell Z-Presses25 Double Unders Before Each Set
Pre-Class:5:00 CardioWarm Up:3 Rounds20 Kipping Swings15 Hand Release Push Ups10 Empty Bar Bent Over Rows With Perfect Form:30 Front Rack StretchStrict Press 5-4-3-2-1If Weight Gets Too Heavy, Finish The Set With Push Press12,11,10.....1:Toes To BarHandstand Push Ups Or Barbell Z-Presses25 Double Unders Before Each Set
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