Warm up: 300 m row; 2 x 10 squats, 5 light push press, 5 chin ups
Mob: Hips, hams, glutes; dead bug practice
Skill/focus: Box Squat Warm up and build to about 60-70% of your 1 rm back squat
2 DYNAMIC (i.e. explosive) reps EMOM for 10 min
4 rounds, 1 min @ea station for max reps
Level 3
1 arm kb push press 53+/35+
strict chin ups
ball slams 30-40/20-30
row/climb for cals or ft/10
rest
Level 2
1 arm db push press 45+/25+
chin ups
ball slams 20#/14#
row/climb for cals or ft/10
Rest
Level 1
1 arm db push press
mod chin ups
ball slams
row/climb for cals or ft/10
Rest
Post total reps for score
FIT CERTIFICATES: in any denomination (privates, on ramp or group) will make the ideal gift for family and friends. A gift of health and fitness that will keep on giving the whole year through! Get yours now!! See a coach for details. . .
