PRE CLASS WARM UP

1000m Row, then:

3 Rounds

10 DB Row/side (15/25)
10 Inch Worms

STRENTGH 

Bench Press or Push Jerk no split 8 8 8 8 8 …. CLEAN BAR FROM FLOOR

alternate with Weight plate pull overs on floor

METCON “ROBYN”

4 Rounds

50 Air Squats
10 S A BANDED Pull ……one arm is working at side the other in moving… move the shoulder blade forward to reach and then pull back
10 Hang Power Cleans (135/95)

Core Mobility 

• 30 leg lifts in supine position holding onto rig… body tight tight tight … pull up you know were!
• 10 m ball release