Thursday 1/18/18

class 1:18.jpg

Warm-up:

2RDS

50 m Row

50 JJ

10 Sit-ups

10 PVC Press

Stretch:

3 position lunge, hip opener w/plate, forward fold, calf stretch

Strength:

a.)  EMOM 5’

*5 beat swings to 3-1 kip

*5 kips to 3-5 pull-ups

*5 kips to 3 pull-ups to 2-1 C2B

*3 pull-ups to 2 c2b to1 bar mup

(choose complex)

b.)   2 x 10 Bridges and Banded Air squats

c.)   Deadlift

1x3 @ 70%

1x3 @ 80%

1x3+ @90%

Conditioning:

10-9-8-7-6-5-4-3-2-1

Pistols

TTB

3’ of:

20 Double unders

10 V-ups