Friday, 011218F

Fitness:

A. Front SqT – 6 x 3 ascending or across

*no longer than 2 min rest between sets

B. 27-21-15-9

Thrusters 95/63

Cal Row

Box jumps 24/20 *step down

#

Post class:

C. becomplete:

1. 3 rds, 10 bodyweight DL’s + 25 GHD sit-ups / weighted sit-ups

2. 3 rds, 20 banded face pulls+15 pvc dislocates+10 double bent over DB rows

3. 3-5 minutes of dynamic Hip Complex stretching

4. Crossover Symmetry type protocol

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