Mon, Apr 26, 2021

Warm-up
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 200 m Run
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Pike Stretch
• 20 sec Straddle Stretch

Strength
Clean & Jerk
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM

Core
5 rounds:
• 10 Slam Balls 30/20#
• 20 Seal Walk steps

Conditioning
10 min AMRAP:
• 5 Hang Squat Cleans 95/65#
• 10 Burpees Lateral Over Bar