Monday, 061019 Fi

Fitness:

A. OHS : 5 sets of 5; rest 2 min between

B. 5 rds

15/12 cal row

12 kipping HSPU

9 Front SqTs 135/93

Rest :30 between rds

Time cap : 16 min

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Post class:

Running

100m sprint (building) x 10; rest = walk back

Rest 3 min

100m sprint, walk 50m , sprint 50m – rest :90 x 8

E. Becomplete

1. 10x – 50′ sled push, 50′ hand over hand pull – rest 1-:90 between

2. 6x – 10 slam ball throws (alt rotation sides) – rest 2 min between

3. Banded dead bugs; 10 reps each side x 4 sets

4. kB UP waiters carry’s – 40′ x 3 sets each side + 2 sets each arm kB bell up arm locked overhead

5. Weighted plank : 1 min holds x 4

6. Crossover symmetry

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