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