Friday 11-15-19 S

Thursday, November 14, 2019

Warm-Up: 
5 Min EMOM of: 
5-7 Push Up Complex 
- remaining time -  
Row, Bike, Run or Ski 
+

Then...
Standing Wall Ankle Mobility x 10 each 
Rig Assisted Leg Swings 
- Side-to-Side x 10 each  
- Front-to-Back x 10 each   
Glute Bridges x 15  
Lateral Lunge Stretch x 10 each 
Weighted/Plated Air Squats x 10 
+
Grab Empty BB...
30 Secs Front Rack Hold 
30 Secs Back Rack Squatted Hold 
15 Empty BB Power Cleans 
15 Empty BB Back Squats  

 

Workout: 
"Buy-In" 

50 Wall Balls 20/14 
+
1 Min Rest 
+
12 Rounds of: 
"The Chief" 

3 Power Cleans 135/95
6 Push-Ups
9 Air Squats 
+
1 Min Rest 
+
"Buy-Out"  
30 Back Squats @ 135/95   
- Larger classes may need to take this off the ground 

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