Wednesday, 21 January 2015

WARM UP (8 minutes)
50 Bar Facing Hand Release Burpees
• Nice comfortable pace for the first 30 or so, then turn it up if you feel good or stay where you’re at if your heart rate is too high.

STRENGTH (15 minutes)
Front Squat:  3x3 @ 85-90% 1RM

CONDITIONING
“The Ghost”
6 rounds for total reps or calories of each movement:
1 minute Max Calories – Row
1 minute Max Reps – Burpees
1 minute Max Reps – Double Unders
1 minute – Rest
• Record totals for each individual movement.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
EMOM for 9 minutes:  2 Cleans (full) + 1 Spit Jerk @ 85% C&J 1RM