Monday, 010719 Fu/Fi

Warmup:

3-4 mins of rolling out

3 mins of Dynamic movement

3 Rounds **7 min cap

200m/150m row

3-5 strict pull-ups

7 air squats

5 burpees

7 KB swings

+

Bar work building

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Fitness / Function:

A1. KB Front Rack lateral step up

6-7 reps each leg x 4-5 sets each side

A2. After each set above : :10-:20 belly to wall HS hold

B. 9 min amrap

3 clean and jerks 135/93

4 bar facing burpees

30 double unders / 60 singles

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Post class:

becomplete:

1. DB Bent over reverse fly’s x 12 reps x 3 sets

2. Barbell bent over row ; 3 x 6 heavy

3. Db sa row 6-8 reps x 3 sets each side

4. KB Front Rack Step ups 3 sets of 6-7 each leg

5. KB windmill 3 sets of 6 each side

6. Crossover Symmetry

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