Monday – 4/23/18

Warm-Up
Coach’s choice

Workout

Choose an Option below:
Option 1:
A1. Every 3min, for 15min (5 sets) of:
Back Squat x 6 reps
Sets 1-4 – 6 reps @ 75-82%
Set 5 – Max Reps @ 80%

Option 2:
*If you feel you still need to work on some fundamentals perform below:
A1. Back Squat; 8-10 reps x 3 sets, rest 60sec
A2. Ring Rows w/ 2 sec pause on ribs; 10-12 reps x 3 sets, rest 60sec
A3. Nose-to-Wall Handstand Hold; 30-45 seconds x 3 sets, rest 60sec

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
60’ of Walking Lunges
30 Double-Unders

Optional (after class)
A1. Straight Arm banded or cable pulldowns + Tricep Pushdown; (1+1)10 x 4 sets
A2. Reverse Hypers; 15 reps x 4 sets
A3. Side Star Plank w/ clam shell; 6 reps w/ 2sec pause x 4 sets