Tue, Jun 25, 2019

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Warm-up • 300 m Row 2 rounds: • 30 sec Side Lunge Stretch Right • 30 sec Side Lunge Stretch Left • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg Strength 3-Position Clean (top down: upper thigh, below knee, floor) • 5 sets: 1 complex AHAP Shoulder Press • 3 sets: 5 reps AHAP Start at 50% of 1RM. Increase weight each set to finish as heavy as possible. Accessory 3 sets: • 3 Romanian Deadlifts • 3 Clean Grip Shrugs AHAP Conditioning 5 rounds for time: • 9 Box Jumps 30/24” • 9 Deadlifts 225/155#