Warm Up: (10 mins)
Lower body lift prep
Shoulder activation
If you did not attend yesterday's class, you will do this today as part of your pre work:
Review: Ring Rows (5 mins)
Set up (hollow body)/shoulder retraction/pull/finish
STRENGTH: Find your max rep set elevated (feet) ring rows (10-12 mins)
Then do three sets @ 65% of that number of reps (eg 10 reps max set to fail, then 3 sets of 6-7 reps)
Rest as needed between sets
Review: Overhead squat
Strength: 5 MIN EMOM
3 OHS @ heaviest weight (off racks)
HINSHAW WARM UP
2 x 400m run 2 x 1000 m run (2 min rest between rnds)
Cash out: tabata plank
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