Wednesday, April 19, 2017

WARM-UP:
3x 
20 Spider-Man lunges 
20 PVC good mornings 
2:00 – bottom of the squat
1:00 each side – pigeon pose

CONDITIONING:
AMRAP in 10:00 
Advanced
15 hang power cleans, 95#/65#
15 toes-to-bar 

Intermediate
AMRAP in 10:00 
15 hang power cleans, 75#/55#
15 toes-to-bar 

Beginner
AMRAP in 10:00 
10 dumbbell hang power cleans, 10#-25#
10 toes-to-bar or hanging leg lifts

-rest 1:00, then for everyone- 

Death by mountain climbers (start with 10 reps and increase by 2 reps every minute) 

MOBILITY:
4x
2:00 each side – couch stretch
2:00 each side – barbell quad smash
1:00 – foam roll IT bands 

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