Thursday 12-05-19 S

Wednesday, December 4, 2019

Warm Up: 
Foam Roll     
- T-Spine  
- Glutes  
- Hamstrings   
+
2 Mins Row @ very easy pace 
+
Wall Chest/Bicep Stretch x 1 min per 
+
Skill Work: 
Complete 3 Sets of:

PVC Burgener Warm-Up 
1,2,3 Down and Up 
4,5,6 Elbows High and Outside
7,8,9 Muscle Snatch
10,11,12 Jump and Land
13,14,15 Hang Power Snatch 

 

Workout:  
Every 3 Mins for 21 Mins: 

7 TnG Power Snatches  
7 Calorie Row 
7 Burpees 
7/5 Calorie Bike 
- rest in the remaining time 
- feel free to work from the Hang 

+
Finisher: 
3 Sets of: 

3-Part Barbell Curls aka 21s  
- 7 bottom range curls 
- 7 top range curls 
- 7 full range curls 
   

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