warm up
450m run
then...
4 plyo push ups
5 knee jumps
4 bent throughs
3 rounds
AMRAP 7
3 power snatch (155lbs/105lbs)
4 bar facing burpees
POST ROUNDS TO COMMENTS
-----------------------------------------------------------
**ALL EXTRA CREDIT IS OPTIONAL**
CHOOSE ONE OR TWO FROM BELOW
EXTRA CREDIT
Westside
Dynamic Lower
10 sets x 2 reps
55% + bands
14" box
Speed Pulls
Illegal Wide Sumo Stance
55% + bands
10 sets x 1 rep
Accessory Work
Poor mans GHR
5 sets x 7 reps
3 super sets of:
25 back extensions
25 banded good mornings (athletes choice)
Endurance
J-Borg row program only
9 minutes on rower holding splits of 2:00/2:15 (men/women)
No comments:
Post a Comment