A1. Power Clean 5RM
A2. Seated Box jump x 2-3
X 5-6 heavy working sets to establish
*16 min
B. 3-4 rds
5 devils press 50/35’s
10 bbjo 24/20
20 ghd sit-ups
40 double unders
Rest :30, then :45 then :60 if completing 4 rds
*modify ghd volume accordingly!
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Post class:
A. Seated DB Arnold Press x 8-10 reps x 4 sets
B. 5 rds ,
10 scap pushups
10 hang scap squeezes
10 inverted scap squeezes
10 seated db bent over rows
C. Bike Sprints
:45 Sprint x 5 ; rest 2:45
BECOMPLETE:
- Strict C2b 5 x 5
- Banded Tricep Extensions 3 x 20
- DB Seated OVerhead Tri Ext 4 x 10
- DB Bent over rear fly’s 3 x 15
- Banded Chest Fly’s / DB Flys. 4 x 10
- Seated Calf raises 3 x 15
- Crossover symmetry