Friday, December 8, 2017

WARM-UP: 
5x 
10 push-ups 
10 incline push-ups 
10 PVC pass-throughs 
10 dumbbell renegade rows 

TEKKERS:
10:00
Hollow hold/hollow rock practice 

CONDITIONING:
Advanced
AMRAP in 20:00
10 hang power cleans, 85#/60#
15 ring rows
200-meter run 

Intermediate
AMRAP in 20:00
10 hang power cleans, 85#/60#
10 ring rows
200-meter run 

Beginner
AMRAP in 10:00-15:00
5-10 dumbbell hang power cleans, 10#-20#
10 ring rows
100-200-meter run 

ACCESSORY:
Advanced
5x
12 dumbbell rows each arm
20 banded triceps press-downs 

Intermediate
4x
12 dumbbell rows each arm
20 banded triceps press-downs 

Beginner
3x
10 dumbbell rows each arm
10 banded triceps press-downs 

MOBILITY: 
3x 
1:00 – barbell quad smash 
1:00 – barbell trap smash 
1:00 each side – banded lat stretch
1:00 – foam roll back 

Comments

This discussion has been closed.