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Monday October 6th

By 5th October 2014No Comments

Static shaping: Tabata hollow holds

Warm up: Burgner warm up, bailing out, barbell prep
Strength
EMOM x4mins clean pull x2,
1min rest
EMOM x 10mins power clean x 2(reset each time)
WOD
4min amrap: ascending ladder in 1’s-
hang squat clean
chest to bars
Rx is 50/30,
scale is front squat-pull ups/ring rows

Cool down
15seconds flamingo, straight leg squats, glute rotation each side

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