Intent - TRAIN
A1. BB bent over row - 8-10x3
A2. DB glute bridge - 10-12x3
A3. Arch hold - 30s x3
+
For time:
50 Wallballs @ 20/14#
40 KB swings @ 55/35#
30 Burpee over barbell
20 Hang power cleans @ 135/95#
10 Wallwalks
Sport -
A. DB bent over row - 6 reps @ heavy weight x3
B1. Incline bench - 6-7 x4
B2. Glute ham raise - 10-12x3
C. 3 Sets of 100 UB DU *start over if not UB* -rest as needed bwt sets-
FIT CLASS
Part A
DB flyes - 8x4
Banded lat pull down - 8/side x4
Shoulder taps - 8/side (16 total)x4
Wrist curls - 8x4
Part B
Scissor toe touches - 10/side x3
Side plank up downs - 10/side x3
Workout
EMOM 10
Min 1 - 12-15 Ball slams
Min 2 - 1 min Bike