Tuesday - 9/19/17

CLASS PROGRAM

A.) Back squat - heavy set of 3

B.) “Half Double Harder Helen”

6 rounds

200m run

12 KB swing 70/53

6 C2B pullups

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C.) GYMNASTICS

EMOM 10

X - C2B pullups

Athletes choice

D.) STRENGTH

Clean DL - heavy double

E.) ACCESSORY - posterior

4 rounds

15 Jefferson curls

12 weighted death match steps

10 one-legged weighted glute bridge

-complete 100 GHD situps in least amount of sets as possible

F.) CONDITIONING

3 rounds - continuous on 800m loop

400m - 60%

400m - 80%