Wednesday, 4 March 2015

WARM UP (8 minutes or less)
2 rounds:
200m Run
50 Single Unders
5 “Purbees” (Strict Push Up Burpees)
10 Strict Gymnastic Bar Kips

STRENGTH
18 minutes to work up to a 5RM High Bar Back Squat.

CONDITIONING
EMOM for 15 minutes (5 total rounds), alternating between:
1st minute:  7 High Bar Back Squats (from a rack) @ 70% of today's 5RM.
2nd minute:  20 GHD Sit Ups (25 Abmat Sit Ups)
3rd minute:  Shuttle Sprint – 10 x 24ft/7.5m

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Clean (full):  7x1 @ 90% 1RM