NEW SIGN UP SHEET FOR 5:45 AM CLASSES FOR

SPRING BREAK.  PLEASE SIGN UP AND LET YOUR

COACHES KNOW YOU WILL BE AWAY.

Warm up 

• 20 using dowel – 3 point curtsy lunges 
• line drills ball release lats and rear deltoid 
• Bounce balls slams outside 200 m 
• Practise and review clean with dowel 

 

FUN DAY MONDAY…. LOOK BACK IN YOUR BOOKS FOR YOUR  1 RM

 

Split Jerk from rack  5 4 3 2 1 1 1 …...NOTHING OVERHEAD  DO SQUATS REP SCHEME IS 8 8 8 8 8 

 

WOD #1  NFT …. TEAM UP FOR THE FIRST 2 MOVES 

• 10 PS CURTSY LUNGES 135/95/105/65  MW
• 10 PS LANDMINE PRESSES ….from a staggered stance position
• 10 BUPREES PLUS 2 LATERAL BOUNDS FORWARD ….OUTSIDE IF NICE
• 10 BEAT SWINGS ON RIG OR HOLLOW ROCKS

 

FINISHER 2-3 

• 10 medial deltoid raises 
• 10 hammer curls
• 10 tricep banded presses
• 10 jump squats