Friday, 113018

Coach Sean

#

warmup:

2 Rounds

250m row

20 alt supermans

15 hollow rocks

2 Rounds

3-5 strict pull-ups

7-9 push-ups **chest 3″ off the floor

11-13 air squats

:20 sec bike @80%

BB Work

2-3 Rounds

5-7 DLs

5-7 Presses

:15 sec lying wall press

:15 toes grab squat hold

#

All: (modify accordingly)

A. Double KB single leg squats (front leg elevated) x 6 reps each leg x 4 sets

B. Amrap 14 – ladder climbing by 2

2 alt kB snatch 70/53 53/35

2 air squats

2 t2b

Then climb

4/4/4

6/6/6

Etc

Or

B. Emom x 15

Minute 1: 15/12 cal row

Minute 2: 12 heavy wall balls (no dropping WB)

Minute 3: 30’ kB front double rack lunge 70/53

#

Post class:

Becomplete:

1. Supinated grip strict pull-ups: 4 sets x5-7 weighted

2. Sphinx push-ups: 4 sets x8-10 reps

3. Single arm DB tricep kick backs: 3 sets x8-10 reps

4. DB Hammer Curls: 3 sets x10-12 reps

5. Accumulate 3 mins hanging in supinated grip

6. Accumulate 3 Minutes in bridge hold Position

7. Crossover Symmetry protocol

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