Friday

CLASS PROGRAM

 Upper smash

 Lat + shoulder + hip + ankle warm up

 Lat mobility work

A.)  DB overhead squat work

5 sets x 7 reps, each side, as heavy as possible

B.) death - by:

4 DB snatch, alternating 70/50

10/20/30/40/50/60/70/80/90/100.. double unders

———————— 

C.) OHS

3 rounds, every 4 mins

25 unbroken OHS,

choose weight wisely. Looking to build off of team regional workout #1. Prescribed weight is 135/95, 155/105. 

D.) Rowing

4 x 1000m row

Rest 2 mins after each interval

E.) mobilize lat flexibility