Thursday

Strength

clean x3
DB flys x8

Conditioning

20o m run
10 burpees
20 cal AD/Row
10 med ball wall touch
3 sets rest 1 min btwn

Wednesday

Strength

Power Sn 2
Sn pull x4

Wt pullup/chinup x6

Conditioning

10-9–8…1 push up
1…10 ball slams
20 mtn climbers btwn sets

Friday–Tomorrow open gym at 10am!

Strength

High box jump x3
BS x3

Conditioning
Every 90 sec: x6
1 BB complex:
Cl+Hg Cl+Jk x1+1+1

Mobility

Hamstring and hip stretches

roll out calves

downward dog and child pose

 

 

Thursday

Strength

Snatch x2
Pullups x5

Core

Side plank 4×30 sec

Conditioning

EMOM x8
E: 50m sprint
O:4 Mr. Spectaculars