Lifting class tonight ……..
Warm up circuit
- line drill plus CW
- Shoulder retraction work on rig
- banded leg work
Strength
Front Squat Pause 5 sec at bottom 50% 1rm…. watch for butt winking !!
5 5 5 5 5
Gymnastics Conditioning
3 RFT:
10 strict HSPU or 10-20 sec holds on wall
10 Burpee Box Jump-overs/ jump ons step ups (24/20″)
MET COM
3 RFT:
400m
15 OHS or (95/65/45/35/25/15)
fun fun fun