Friday - 9/29/17

CLASS PROGRAM

A.) sprint - 8 min cap

40 GHD situps

30 cal AD

15 s2oh 185/125

Scaled-  135/95

B.) 4 rounds NFT - accessory

40ft heavy sled push or pull

20 thomas taps

10 shoulder taps on pullup bar

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C.) STRENGTH

back squat - speed reps off box

2reps X 10sets @ 50%

D.) Zercher lift - from bar at mid thigh off block or set yoke to lower setting

3reps x 5sets, ascending in weight, looking for quality and speed

E.) core accessory

4 consistent rounds

1:1 one arm push-up plank

10 straddle leg lifts

30 death march steps

F.) 30 mins mobility