Wednesday – 4/4/18

Warm-Up
2 sets:
Forward/backward Crawl x 15’/each
Superman Swimmer kicks x 30sec
90/90 windmill x 10/side
+
3 sets:
Single unders x 30
Clean Grip RDL x 5
Muscle Cleans x 5
Back squat (light load) x 5
Straight Leg pillar skips x 50’

Workout
A. Every 8min, for 40min (5 sets), for times:
50 Double-Unders
15 Hang Power Cleans (115/75 lbs)
15 Back Squats (115/75 lbs)
400 Meter Run
*6min Cap each set

Optional Accessory (after class)
EMOM x 3sets
1-2 Wall walk + 20sec hand plank
+
EMOM x 3 sets
Station 1: Hand Plank Shoulder taps x 20
Station 2: Donkey Kicks x 10
+
EMOM x 3 sets of:
Station 1 – Single Leg Thigh Taps on Wall x 10 reps
Station 2 – Kick to Handstand on Wall x 6-8 reps