10/28/20 - Wednesday
Indoor Class:
A1) 5x (3 Push Press + 2 Push Jerks)
*Start at 70% of 1RM Push Press and work up
A2) Strict Pullups or Pullup Progressions 5x 5-7
B) AMRAP 10
5 HSPU or Ring Dips or Pushups
10 Toes to Bar or Hanging Knee Raises
15 KB Swings 53/35
Outdoor Class:
A1) 5x (3 Push Press + 2 Push Jerks)
*Start at 70% of 1RM Push Press and work up
A2) DB/KB Bent Over Rows 5x10
B) AMRAP 10
5 Pushups
10 V-Ups or Abmat Situps
15 KB Swings 53/35
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20