Thursday – 4/5/18

Warm-Up
Coach’s choice

Workout
A1. Every 3 minutes, for 15min (5 sets) of:
Pause Front Squat x 5 reps @ 32X1

-Or-

A2. Every 90 seconds, for 15min (5 sets of each):
Station 1 – Goblet Squat x 8 reps @ 32X1
Station 2 – L-Seated Arnold Press x 8-10 reps @ 2111

B. Against a 4-minute running clock, perform as many rounds and reps as possible of:
5/3 Strict Pull-Ups
10/6 Toes to Bar
20/12 Push-Ups
30/18 Jumping Air Squats
– Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

Optional Accessory (after class)
A1. GHD Hip Extensions; 10-15 reps x 4 sets
A2. Clam Shell Star Plank; 10/side x 4 sets
A3. Banded cross body shoulder abduction (High/low); 20reps (10 high 10 low) per side x 4 sets