Friday

CLASS PROGRAM

 A.) push press

-heavy set of 5

B.) 4 rounds for max reps :

1 min : Echo Bike

1 min : burpees 2 plate

1 min : hang clean n jerk 115/75

1 min : rest

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C.)  Strength

Bench Press

5x9 @ 50% 

4 rounds  

10 DB Z-Press

10 Underhand DB row

3 rounds

DB side raise ME hold 15/10’s

20 Turkish situps 15/10

D.)  complete for quality :

5-8 peg board ascents

50calorie ski erg

80 KB swing @ 35/26