5/9 "Complex"

May 8, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-25:00

2 Rounds 1:00/:15

:30 R Table Top Hold, :30 Glute Bridge Hold

Forearm Plank with Alt Hip Drop

Scissor Kicks

 

STRENGTH: 25:00-40:00

2 Rounds :30/:15 (R then L)

SA DB Hang Cleans (35/25)

SA Push Press (35/25)

SA Reverse Front Rack Lunge (35/25)

 

Then:

2:00 Complex (R)

3 SA Cleans

3 SA Push Presses

3 Reverse Lunges w/ SA Front Rack

 

:45 Rest

 

2:00 Complex (L)

3 Cleans

3 Push Presses

3 Reverse Lunges

 

 

METCON 40:00-55:00

40-30-20-10 (Cap 12min)

Wall Balls (RX 20/14)

Ab mat sit ups

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