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Monday 10/9/2017

Jenn J.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 Slam ball squats

10 Ball slams

10 slam ball sit ups

Workout warmup:

Back Squats

5x5 starting at 70%, add weight as you can.

Workout:

3 Rounds
20 Wall Balls (20/14)
15 Pull Ups
10 Deadlifts (225/155)
– Rest 3 mins –
3 Rounds
10 Deadlifts (225/155)
15 Pull Ups
20 Wall Balls (20/14)
 

O lift:

Cleans, on the two minutes for 20 min:

1 hang power+2 SC from ground

Start at 70% and go as you can with perfect form.

Skill:

3 max sets of HSPU, 50 DU's between sets

Earlier Event: October 8
Sunday Funday 10/8/2017
Later Event: October 10
Tuesday 10/10/2017