Warm up: 2x 200 m run, 10 push ups, 5 strict pulls ups
Mobility/Stab: dead bugs 3 x 30 (same arm same leg or home position), 30 s btwn sets and then. . . 3 x 3 consecutive broad jumps, rest is walk back
Skill Focus: Back Squat
15 mins to find Back Squat 3 RM
5 x :30s max rep burpees, :30 s rest
Rest 3 min
Levels 2 & 3
2 rope climbs
20 du’s
1 plate push*
Level 1
2 mod/partial rope climbs or 20 ring rows
10 attempts + 20 singles
1 plate push
AMRAP in 10 minutes
4:30 pm class use prowlers outside 25 yds. Coach chooses weight
Post bs 3 rm and number rds + reps for score
Prowlers?
4:30 class is
Awwwww....
Mobility/Stab: dead bugs 3 x 30 (same arm same leg or home position), 30 s btwn sets and then. . . 3 x 3 consecutive broad jumps, rest is walk back
Skill Focus: Back Squat
15 mins to find Back Squat 3 RM
5 x :30s max rep burpees, :30 s rest
Rest 3 min
Levels 2 & 3
2 rope climbs
20 du’s
1 plate push*
Level 1
2 mod/partial rope climbs or 20 ring rows
10 attempts + 20 singles
1 plate push
AMRAP in 10 minutes
4:30 pm class use prowlers outside 25 yds. Coach chooses weight
Post bs 3 rm and number rds + reps for score
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