Tuesday, 010918

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Coach Chase!

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Fitness / Performance:

A. Back SqT – 5×5 ascending. First working set at 75% + 1×[email protected]% of your heaviest 5 today

B. Running clock

5 min AMRAP

5 thrusters 185/113-123

7 bar lateral burpees

9 t2b / k2e

Rest 5 min

AMRAP 10

10 thrusters 100/68

12 box jump overs 24/20

14 ghd sit-ups / weighted sit-ups

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Post class:

Becomplete:

1. DB sa row : 15 rep each side X 3 sets with 2-second pause at top

2. 3 X 15 Ghd back ext. rest 1 min between or 3 X 25 on reverse hyper

3. Single arm hang scap squeezes x 5-7 each side x 3-4 sets

4. 3x 15 band hamstring pulls

5. Weighted single leg eccentric pistols d 2-3 reps each side x 4-5 sets each

6. Crossover symmetry

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