11/25/20 - Wednesday

Outdoor Class:

A1) Push Jerk 5x3

*Start at 60% of 1RM Push Jerk and work up

A2) DB/KB Upright Rows 5x10

B) For Time:

75 Double Unders or 150 Single Unders

50 V-Ups or Abmat Situps

25 Pushups

50 Hang Power Cleans

25 Pushups

50 V-Ups or Abmat Situps

75 Double Unders or 150 Single Unders

T1- You pick the weight. Can scale v-ups to alternating single leg v-ups or tuck-ups

T2- 95/65

T3- 115/75

Competitor- 135/95

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