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:
- Bent over row 4 x 10
- DB front raise 4 x 10-12
- Russian twist ball 3×20
- DB shrugs 3 x 20
- Banded side steps 4 x 30’ each direction
- Banded or weighted hamstring curls 3 x 15 each side
- Db hammer curl. 3 x 15
- Crossover symmetry protocol
+
Bike
10 min of :35 hard / :25 easy
5 min hard + 5 min easy