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Monday 11.27.17

26
Nov

Monday 11.27.17

A.( 10 min )

3 min of rowing, biking

2X:30 each

Pigeon stretch

couch stretch

squat hold( bottom position)

(5 min) to transition/ get set up into part B

B. (12 min )

Front Squat

3 reps Every 2 min for 12 min ( build up a little heavier then last week)

  • Shoulder width stance ( is the goal )
  • Hands just outside of shoulders
  • Loose, fingertip hold on bar.
  • Elbows High
  • Heels down
  • Keep your lumbar curve
  • Knees in line with toes.

8 min transition 

C. 11 min amrap 

8 power cleans 95/65

8 pull ups

8 front squats

8 pull ups

8 push press

8 pull ups

Option 2 would be to do chest to bar pull ups

D.

Acc: 100 Sit ups

Cool down

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