Thursday

CLASS PROGRAM

A.) Deadlift

-heavy single

B.)  Linda remix - 

10-9-8-7-6-5-4-3-2-1

Deadlift, 225/155

30-27-24-21-18-15-12-9-6-3

Pushups

20-18–16-14-12-10-8-6-4-2

Med Ball Cleans 20/14

Time cap: 17 minutes

Regionals RX+ : Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

——————— 

C.) metcon

Team EVENT 3 remix

For time:

   3 rounds:

30 / 20-cal. Assault Bike

16 KB hang snatch 70/53

D.) 6 rounds

7 strict HSPU

14 T2B

* 3 plate step hs walk course  

( 45+10, 45+45+25, 45+10, 12’ length must be UB

E.) accessory

4 rounds

10 Sand stone, shoulder squats 150/100

30 sec ring L-hold

F.) banded hamstring mobility and flexibilty work