attwpbPre-Class:
2:00 Row or Ski
1:00 Couch Stretch Each Side
1:00 Banded Shoulder Distraction Each Side
1:00 Pigeon Pose Each Side
Warm Up
2 Rounds:
10 Cals
15 Glute Bridges
15 Super Men
With An Empty Bar:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
1,2,3...10 Reps Ladder:
High Pulls
Bent Over Rows
Power Cleans
Front Squats
Push Jerks
(115/85)
2 Sets: 8 Parallette Shoot-Throughs 10 Hip Bridges 5 Paloff Side Steps Per Side 21-15-9: Dumbbell Bench Press Handstand Push Ups 15-12-9: Hand Release Push Ups Strict Dips
2 Rounds: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 AMRAP 12 6 Power Cleans (135/95 lbs) 12 A
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B