Monday, 12.02.19 P

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

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