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FRIDAY 12.07.18

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Warm Up:
before class:
3 rounds
row 500 meters
30 second stacked hs hold facing wall
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
complete at a brisk pace
run 400 meters
+
3 rounds
9 goblet squats
6 kip swings
3 tempo push-ups
+
2 sets with empty bar
5 thrusters
5 push-ups
5 front squats
5 pull-ups
5 no push-ups burpees

A.) 21-15-9 reps, for time of:
Thruster,
Push-up
Front Squat,
Pull-up
Wall Ball, 20/14 lbs
Burpee
“black lung”
cap is 20 minutes

LEVEL 1: 45/35
LEVEL 2: 75/55
LEVEL 3: 95/65

Cool Down.) For distance:
Assault Bike: 1x 15 mins

Perform at 60% effort / RPE 11
*do this or regret life for a week*
12-15 minutes
on the top of every min complete a 10 sec burst
50-60% effort remainder of min
+
mash quads
+
accumulate 3 mins couch stretch- each side