Monday

CLASS PROGRAM

-butterfly progression- 

Open 16.1 remix:  

Complete as many rounds and reps as possible in 20 minutes of:

8 alt DB CnJ  

25-ft. DB FR walking lunge

8 DB facing burpees

25-ft. DB FR walking lunge

8 chest-to-bar pull-ups

Rx: 70/50

Scaled : 55/35, pull-ups  

25ft=5reps

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B.) Strength

Bench Press 5x5@70%

strict press 5x5@70%

barbell row 5x5@70%of snatch

C.) Conditioning  

4 rounds

1 min : Cal AD

1 min : DU

1 min : Ring MU

-2 mins rest-

D.) 3 rounds

20 medball ghd 30/20

15 ring rows

10 strict dips