Monday, 11.29.21

Monday … eyes forward!

A. Afap

500m row

50 wall balls

500m row

50 wall balls

500m row

*15 min cap

*heavy wall balls – option for upscale

*modify to 250/25/250/250/250 (option)

B. Muscle Snatch – climb go heavy 4 rep

– speed through middle = focus. NOT TNG

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Post class:

BECOMPLETE:

  1. Bent over row 4 x 10
  2. DB front raise 4 x 10-12
  3. Russian twist ball 3×20
  4. DB shrugs 3 x 20
  5. Banded side steps 4 x 30’ each direction
  6. Banded or weighted hamstring curls 3 x 15 each side
  7. Db hammer curl. 3 x 15
  8. Crossover symmetry protocol

+

Bike

10 min of :35 hard / :25 easy
5 min hard + 5 min easy

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