11/6/20 - Friday
Indoor Class:
A) Deadlifts 5x3
*Start at 60% and work up
B) For Time:
15-12-9
Bar Facing Burpees
2x Wallballs (30, 24, 18)
Then...
9-12-15
Shoulder to OH
Chest to Bar Pullups, Pullups or Ring Rows
T1- You pick the weight
T2- 95/65 BB and 20/14 WB
T3- 115/75 BB and 20/14 WB
Competitor- 135/95 BB and 30/20 WB
Outdoor Class:
A) Deadlifts 5x3
*Start at 60% and work up
B) For Time:
15-12-9
Burpees
Ball Slams (30, 24, 18)
Then...
9-12-15
Shoulder to OH
Barbell Bent Over Rows
T1- You pick the weight
T2- 95/65 BB and 30/20 SB
T3- 115/75 BB and 30/20 SB
Competitor- 135/95 BB and 40/30 SB
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows