A1. KB hip thrusts - 8 w/2 sec pause at top x3
A2. Barbell bent over row - 10x3
A3. Pull-up negative - 4-5x3 w/3 sec lower
+
For time:
21-15-9-15-21
Deadlift
HSPU or Seated DB strict press
Rx - 155/105
MRx - 105/85
Teens - 85/65
Sport -
A1. Kip Swing on rings- 5x4 -into-
A2. Kipping pull-up on rings - 3x4 -into-
A3. Kipping MU on rings - 1x4
B. 3 sets -
10 Ab wheel rollouts
10/side KB sit ups w/straight legs
C. 16 min AMRAP
1k Bike Erg
20 KB snatches (10/side) @ 55/35#
10 Burpee pull-ups
FIT CLASS
Part A
W/Light DBs
Front raise x 15s -into Front raise hold x15s
-rest 30 sec-
Lateral raise x 15s -into- Lateral raise hold x 15s
-rest 30 sec-
OH press x 15s -into- OH hold x 15s
-rest 1 min-
x4 sets
Part B
Active bar hang - 20-30 sec x3
Shoulder taps - 40x3
Banded face pulls - 10x3
Workout
14 min Row or Bike
*every 2 mins complete
10 Jump squats
20 Mountain climbers