Warm up:
2nd floor Run
10. Plate Squat Reach
10. Alternating Samson Lunges
5/side Perfect Stretch
10. I-Y-T
10. Scap pushups + 10 pushups
Strength:
Build to your heavy complex in 12 min
3 Pushpress + 2 Push jerk + 1 Front Squat
Scaled:
5 Dumbbell Push press + 3 Pushjerk + 2 Front Squat (double dumbbell)
Metcon: (FRIDAY FINISHER) 16 min cap
100 Double Unders Buy in
2 Rounds
20 Hang power clean
20 Alternating front rack lunges
20 Clean and jerks (115/75)
Scaled:
X2 Single unders or same
Dummbbell
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