Wed, 060618 Fu

Sarah

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Function:

MAP Training – focusing on sustainability throughout

AMRAP 12

6 Pull-ups

8 plate OH alt lunge 45/25

6 dB box step overs

rest 6 min

AMRAP 12

6 weighted sit-ups

6 Wall Balls

6 Burpees

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Post class:

A. Front SqT – 3rm w/ 5 second pause each rep

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Becomplete:

1. Barbell Hip Thrusters 8-10 reps x 4 sets; heavy

2. DB Fly’s sets of 8-10 x 4 sets at 30X1

3. Banded Dead bugs 15 reps x 3-4 sets ; increase tension from prior

4. Rotation throws; heavy med ball; alternating side and complete 12-16 each set x 4 sets

5. Incline change plate scap work rotating through, 8-10 reps each movement xc 4 sets all around

6. Crossovery symmetry light weight, focus on tension throughout and recovery sets via the plan

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