Thursday 1/25/18

Ryan prep course.jpg

Warm-up:

Skips, 50 JJ, 10 Lunges, 10 Squats, 10 RR, 20 Penguin jumps, 20 WB circles

Stretch:

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

Strength:  Back Squat

A.)  20 Fire hydrants and donkey kicks

B.) 5’ warm up

C.)  1x5 @ 75%

1x5 @ 85%

1 x5+ @ 95%

Conditioning:

EMOM: 10’

A:  3 Ring Mups| 6 C2B| 9 PU | 12 RR

*Pick one

B:  6 HSPU | 10 Strict Press

Cash out:

20 SDHP 95/65

20 WB 20/14

20 Push -ups

EXTRA:  Front Squat

1x5 @ 75%

1x5 @ 85%

1 x5+ @ 95%