SATURDAY 7-13-19

WARM UP

2:00 Cardio

Into 1 Round:

10 Pausing Glute Bridges

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch

1:30 Cardio

Into 2 Rounds:

:15s Superman Static Hold stretch

:15s Handstand Hold Stretch

… 1:00 Laying Front Rack Stretch

1:00  cardio

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

*with an empty barbell.

Strength stamina

Barbell superset

3 Rounds

Max rep body weight bench press

Max strict pull ups

  • move directly from bench to pull ups

WOD

AMRAP 20:

7 Power Cleans)

7 Burpees

200 Meter Run

Barbell Pounds – 135/95

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