How cute is this ??

 

 

Happy Wednesday

Warm up

10 ps spine opener is child pose ( arm goes behind back then open)

10 ps windmills ( use light weights)

Kbell neck stretch ( hold KB and pull neck in the opposite dir)

10 ps banded push and pull ( start in lunge to pull and turn in lunge to push)

10 jump out and in push ups   ( Scaled use bands from hanging from rig)

demo bench press set up , 5 point contact, bar pulls to j clip, eye level with bar, external rotation with shoulders, press below chest

Strength

Incline bench press… 3 3 3 3 3  look in your books to see what your 3 rm is and pr today

alt

8 DB jump high pull in snatch position ( from hang)

 

Ladder anyone 10 -1 and 1 to 10

Pendlay rows   95/65  or  scaled 

burpees 

on the even numbers , 2 4 6 8 10 do a farmers carry to end of the fence only and run back ( you should not be able to run this, pick weights accordingly 

Finisher 2 – 3 rds

warm up excluding 1,2