Fri, Mar 17, 2023

HAPPY ST. PATRICK’S DAY

Warm-up
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
• 100 Single Unders

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels

Conditioning (part 1)
10-8-6-4-2 reps for time:
Bar Muscle Ups
Deadlifts 225/155#
Bar-Facing Burpees

 Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips. Goal: 8 min.

Rest 5-10 min between workouts.

Conditioning (part 2)
12 min AMRAP:
• 10 Med-Ball Cleans 20/14#
• 10 Toes-to-Bar

Goal: 10 rounds.

Cool-down
3 rounds:
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Shoulder Extension Hands Clasped
• 30 sec Standing Forward Bend