This week’s warm-up. Please get started on this when you get to the gym!
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows
Day 1
5 Rounds
5 Deadlifts
10 Ring Rows
4 Rounds, 1 min per station for max reps
Squat Clean 95/65
Sit-up
Push Jerk 95/65
Rest 1 min
Day 2
5 mile time trial on the bike *you will do this next week if you don’t do it this week
Fran
21-15-9
Pullups
Thrusters 95/65
Day 3
Hang Squat Snatch
6 x 3 at 70%
Rest 2 min
10-20-40-20-10
Front Squats 96/65
Double Unders
Ball Slams
Day 4
5 Sets
5 Tempo Back Sqats
10 Pushups
20min AMRAP
200m Run
5 Chest to Bar Pullups
10 Hang Power Snatches
15 Situps