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Monday 12.04.17

3
Dec

Monday 12.04.17

A.( 10 min )

Warm up :

3 min of rowing shuffling AD or jump rope ( go over technique )

barbell warm up together before front squat

Then 5-8 min to warm up as a class doing together

2 sets of :

5 Light KB c and J instruction

5 hanging scrap retractions

5 best swings

B. (12 min )

Back Squat

5 reps Every 2 min for 12 min ( build)

C. 

Five rounds for time of:
10 Kettlebell clean and jerks 53/35

3 Muscle-ups Bar or Ring

Options if you don’t have a muscle up

  • 5 strict pull ups( If you need to develop strength)
  • 10 Pull ups( if you have non banded pull ups)
  • 10 chest to bar pull ups
    .

D.

Acc:

2 rounds

1 min plank

rest 1 min

1 min L sit

Cool down

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