Wednesday October 18 2017
Classes start today at 6:00am with Sarah……
Mobility tonight …. don’t miss it !
Warm up
- release pecs and shoulders on ball
- release butt and hamstring on ball
- 10ps lunge switches on floor
- 20 deadlift using 3 point dowel
- 20 sec wall sits moving in an angle fashion … up and around, thumbs on wall
- 2 wall walk .. from plank
- 100 skips
Strength
Incline Bench Press 5 4 5 4 3 10 ps box lunge switches Review Cluster … clean and thruster
5 Rds for time …. start at different stations if you wish
10 hspu ( use mats for target or complete 2-3 wall climbs) 3 deadlift, 2 power clean, 1 hang cluster 80/55 30 d/u or scale to SS for 40 seconds 11/9 cal on bike or rower… SPRINT