Happy Mardi Gras!!! 9am Class Only

Mardi Gras 2018.jpg

Warm-up:

3 rounds:

10 Wall Balls

10 Barbell good mornings

10 Barbell Kang Squats

Stretch:  Leg swings, 3 position lunge, shoulder stretch on boxes, iron cross, scorpion, Down Dog,

Strength:  

3 Rounds:

A) . Max effort HSPU or Max effort DB Press

B). Band Pull Aparts

https://www.t-nation.com/training/5-exercises-for-upper-back-strength

C). Max Effort Renegade Rows (DB)

https://www.youtube.com/watch?v=PJpTBj4ilZw

D.) Max Effort Pull-ups (Strict)

Conditioning:

“Somewhat Diane”

21-15-9

Deadlift

HRPU

225/155#