Mon, Apr 29, 2019

by
Warm-up • 400 m Run 3 rounds: • 10 Jumping Jacks • 10 Jumping Lunges • 10 Air Squats 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 20 sec Downward Facing Dog • 20 sec Upward Facing Dog Strength 3-position Cleans (hip/knee/floor) • 5 sets of the complex Start light; increase weight to finish as heavy as possible. Core 4 rounds: • 30 sec Plank Hold • 15 sec Rest • 30 sec Bicycle Sit-ups • 15 sec Rest Conditioning 10 min AMRAP: • 2 Dumbbell Hang Power Snatch 50/35# • 2 Chest-to-bar Pull-ups • 4 Dumbbell Hang Power Snatch 50/35# • 4 Chest-to-bar Pull-ups • 6 Dumbbell Hang Power Snatch 50/35# • 6 Chest-to-bar Pull-ups … continue pattern until time is up. One dumbbell. Alternate arms.