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Monday 2/19/2018

Modified Presidents Day schedule.
We will have a 5:30 am class replacing the 5 and 6 am.
The 6:30 PM class will be cancelled. The rest of the schedule will remain unchanged.

Warmup:

500 m row

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 kb swings

5 strict pullups

Workout warmup:

Front Squat:

10 @ 50%, 5@75%, 3@80%, two max sets @ 85%. 3 min rest between sets. 

Workout:

12 min. AMRAP:
12 Hang Power Cleans (115/75) RX+(135/95)
24 Calorie row or Bike or 20 burpees if not enough rowers and bikes
12 Chest to Bar Pull-Ups (20 chin over)
48 Double Unders
Lift:

OH lunges, on the 2 min do 5 OHL with barbell for 10 rounds. Get as heavy as you can. 

Skill:

5 rounds of:

15 GHD situps

15 Heavy Wall balls 30/20

Earlier Event: February 18
Sunday 2/18/2018
Later Event: February 20
Tuesday 2/20/2018