Wednesday, July 1, 2015

WARM UP
500 meter row @ 60% intensity
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight)

A. power jerk x 10 reps 95/145 lbs
 Rest 2 min
6 sets

B. AMRAP in 20 minutes:
20 kb swings 35/55 lbs - rest 20 sec
10 db or kb walking lunges 35/55 lbs - rest 20 sec
15 burpees - rest 20 sec.