Happy Monday! Buddy Week is here!
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Performance:
A. Back Rack Singe Leg SqT (Front foot elevated): 8 reps each leg x 6-8 sets. Rest :30 between sets
B. Running clock
AMRAP 5
5 db devils press 50/35’s
10 db box step overs (2x db’s)
Rest 5 minutes
EMOM x 10
Minute 1: 5 tng power cleans (45-50%) + :30 on machine of choice @80%
Minute 2: 12-15 GHD situps
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Post class:
Becomplete:
1. Banded hip Thrusters. 3×25
2. Weighted sled side steps. 30′ x 6x each side
3. Ghd back ext – bar on back snatch grip x 10 reps x 3 sets
4. Superset: Plate OH tricep expression x 8-10 reps + belly to wall Hs hold x :15-:20 hold. X 5 sets
5. Superset: 8 dB bent over rows + 8 dB read sky’s x 4-5 sets
6. Crossover symmetry