9.15.16

REMINDER: NO 10am CLASS THIS SATURDAY 9/17/16. Sorry for any inconvenience. 

Happy Birthday Meagan! Enjoy your day!! :)

Individual warm-up
200m run/row
10 leg swings
10 groiners
10 lunges with rotation

Group warm-up
:30 box shoulder stretch
10 thoracic spine rotations
:30 handstand hold
10 push-up plus
high knees x 2
butt kicks x 2
side shuffle x 2

A.Strength
Every 2 minutes for 14 minutes (7 sets):
1 Front squat + 2 Jerks @ 75-80% of 1RM Clean and Jerk
*Focus on speed under the bar and catching with a full lockout

B.Conditioning
3 rounds
2 ring or bar muscle ups
400m run
15 wall balls 20/14
*Substitue muscle ups for 4 chest to bar pull-ups and 4 ring dips (scale appropriately)