Wed, 112818 Fu

Function:

a. Standing DB Arnold Press : 5-7 reps x 5 heavy sets

B. Conditioning:

MAP Training @80-90% – sustainability

AMRAP 7

5 Hang Power cleans 95/63

5 burpee over bar

10 sit-ups

Rest 3 min

AMRAP 7

60′ bear crawl

10 goblet squats 53/35

5 push-ups

#

Post class:

Becomplete:

1. TGU; light weight, 20 alt reps – position is ONLY focus here

2. DB SA Row with twist (chest towards ceiling at top) 6-7 reps each side x 4 sets each side

3. Laying on your side; change plates, external rotation (pinch towel between bicep and rib cabe to keep down) 8-10 reps x 3 sets each side

4. Face Down on bench, dB rear fly’s x 12-15 reps x 3 sets

5. GHD Back Extension (barbell on back) 10 reps x 3 sets; with :10 hold on final rep, parallel to floor

6. Crossover symmetry or light band scap / shoulder protocol

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