WARMUP
On Own pre-warmup - get loose with mobility (band, pvc) then ROW 600/500m
5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks
Bench Chest/Tris
50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12
60 x 10
70 x 8
80 x 6
70 x 12 super set (close grip) 50 x 12
5 rds :
5 sdhp, rx 115/75, 95/65, 75/55, 65/45
5 burpee box jump rx 30/24, 24/29, 20/12
10 cal bike
rest 1 min
5 sdhp, rx 115/75, 95/65, 75/55, 65/45
5 burpee box jump rx 30/24, 24/29, 20/12
10 cal bike
rest 1 min
3 x 10 of snatch grip behind the neck push press
Homework - see coach
