Tuesday, 11.23.21


A. Power Clean 3.3.3 Cluster

Conditioning:
250m Row
15 burpees over rower
25 KB Swings 70/53
15 burpees over rower
250m Row
Rest 2 minute
15 cal bike
10 burpees over rower
15 kb swings
10 burpees over rower
15 cal bike

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Post class options:

Running:
3 min on
1 min walk
X 5
5 min walk
Repeat all


Row repeats
500m x 6; rest 2:15. (-1) off last weeks splits

BECOMPLETE:

  1. Single leg step ups x 6/ x 4 sets each side
  2. Wall sit w/ front rack hold x :30-:45 x 5
  3. 3 rds, 15 scap push-ups 15 banded scap squeezes 15 db rear flys
  4. 10-12 min mobility on specific weakness
  5. Crossover symmetry

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