Monday, August 5th, 2019

Monday, August 5th, 2019

 STRENGTH & CONDITIONING CLASSES

Warm Up
400 meter row or 500m row
Active Stretching & mobility as a group

Strength

Squat Snatch warm up

Conditioning

4 Rounds

400 m Run

7/4 Muscle up/12 Burpee CTB

7 Squat Snatch

Rx+ 185/125     Rx 155/105     Int 125/85     Scaled 95/55

Extra Credit 

1) Simultaneous
A. 3:00 of Ski Erg
B. :90 BJO 24/20 (Rx+30/24) then
:90 HSPU  (Rx+ deficit men=red, women=blue)

2) 3 Rounds
:30 Knee Planks
:30 Side Lunge (both)
15 Hollow Rocks
10/10 Bird Dogs


Bootcamp 

AMRAP 20

750 m Row

20 Lateral Burpees

Cool down: 5 minutes foam roll

 

Jessie Strange

Jessie Strange

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