A. Kipping Pull up practice for those who need it. 10 minutes
If you don't need the practice, go to PART B.
B1. Power Cleans from the Blocks
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 3 singles at a heavy weight. No doubles.
Rest 1 minute.
B2. Lizard Walks x 1 length of the gym. Quality! Get Low! x 3 sets; rest 1 minute.
C. Stationary Bridges x 2-5 reps x 3 sets
Advanced should do either 1 leg bridge push ups or 1 arm bridge push-ups.
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